Dr. Shannon Ritchey On Optimal Fitness Routines To Stay In Shape & Myths About Health & Fitness
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- Опубліковано 10 лип 2023
- Today we're sitting down with Dr. Shannon Ritchey. Shannon Ritchey is a Doctor of Physical Therapy, fitness trainer, and founder of Evlo Fitness. Her career mission is to educate that exercise can be effective without wrecking you, or becoming counterproductive towards your wellness goals. Today Dr. Shannon joins us to talk about all things fitness & muscle building: from the misconceptions behind women weightlifting, to what can happen when you overtrain, & she tells us the perfect weekly workout split. She also gets into why she began Evlo, nutrition hacks, and gives our readers important insight into the best and most sustainable ways to maintain your health without it taking over your life.
This episode is brought to you by The Skinny Confidential This episode is brought to you by Evlo Fitness Workout smarter, not harder. Visit evlofitness.com and use code SKINNY for one free month of Evlo. This episode is brought to you by Sakara Sakara delivers science-backed, plant-rich nutrition programs and wellness essentials right to your door. Their ready-to-eat meals are nutritionally designed to deliver results-from weight management and eased bloat to boosted energy and clearer skin. Go to Sakara.com/skinny or enter code SKINNY at checkout to receive 20% off your first order. This episode is brought to you by Delavie Sciences Skincare The core ingredient in Delavie’s flagship product, Aeonia Age Defying Serum, Bacillus Lysate has been proven to boost hydration, reduce free radicals, and even stimulate the gene that regulates aging. Visit www.delaviesciences.com and use code SKINNY at checkout to receive 25% off your first order of Aeonia Age Defying Serum. This episode is brought to you by Branch Basics The Branch Basics Premium Starter Kit will provide you with everything you need to replace all of your toxic cleaning products in your home. It’s really a no-brainer. Go to branchbasics.com and use code SKINNY for 15% off their starter kit. Produced by Dear Media
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As a fellow fitness girly, loving this pod episode. So refreshing to hear how realistic and relatable Shannon's advice/lifestyle is!!
She is SOO intelligent and informative - one of the best guests on this podcast
Omg, this is my first time watching this Channel and I feel so bad for that poor guy, he has been completely emasculated by that woman.
Just my exact thoughts! The way she speaks to him. Her attitude…. Horrific female energy. Her whole vibe is controlling throughout the whole interview.
I personally love doing a full body weight session then I take two full days off of weights. On the off days I walk, rebound, and sauna.
47 years old and I just reached my goal of 40 pushups in a row. Next goal is 50🎉
wow! 40 is awesome!! im working on getting to 25..best of luck to you
The female host loudly talks over her guest and is rude. Couldn’t stand her obnoxious behavior but the doctor was good
Oof I couldn’t wait to click off and silence her annoying voice!
Full of herself, is she a guest or the speaker
I cannot express how long have I been looking for someone who experienced joint and body aches for over exercising and actually offers EFFECTIVE STRENGTHENING exercices !!! Thank you for this amazing episode. Targeted exercise OMG INCREDIBLE.
I never weigh myself as I’m a slave to the number that shows up! I know muscle weighs more than fat. So when I’m measuring my fitness journey I go try on the tightest skinny jeans or a bodycon dress that I hated the way I looked in it! This is the best way I have found to work for me and truer than the scale reading!
One pound of muscle or a pound of fat still equals a pound. A pound is a pound. It’s the density that’s different. :)) so the pound of muscle is much more dense than a pound of fat :)) But yeah we always say muscle weighs more than fat. Maybe we should say muscle is denser than fat. 🤷♀️. IDK :))
This convo was great… though I agree with the rest of comments on host over talking other host and guest.
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The amount of interrupting was absurd! Listen to your guest! Let them speak or at least finish a sentence. I could barely listen to this podcast for that reason.
This girl host gets on my nerves at times stop putting your huspand and on the spot and let him talk so annoying.
The intense interrupting is making this podcast harder to listen too 😅
Love that you had shannon on. Evlo has become my go to for strength training for the past few months
Wow this episode is full of tools I feel like I can actually use and not stuff going over my head - thank you!!
This podcast was fricking awesome. Thank you so much!!! Pretty much what I have researched myself on how I live my life with nutrition and fitness but loved learning more. You are both amazing too ❤
Can’t wait to sign up for my free month. New to weight lifting but I feel educated and excited after listening to the show. 59 and strong!! Evlo
This was a great episode! I’ve listened to every episode since day 1 and this is in my top 3!
Agreed. Just ran across this and liked the topic but can barely get through it. Not coming back
To be clear, and this is what the doctor was trying to say is...
When u body recomp ur pants will fit better. You will have less rolls in the waist pushing on ur waist band and thats always a nice feeling. U have to include in the idea of body recomp the real practice of eating moderately, not eating cause u exercise, so ur gaining muscles and losing fat and fitting in clothes better.
Another idea she mentioned is "you are stronger"....so to continue that idea when you are stronger u feel more confident. It's usually an across the board feeling.
This podcast was right on time. I realized I was eating 1/3 the amount of protein I needed in order to build muscle. Now that I’m tracking and lifting my body is changing and getting snatched!
That’s great, how did you work out how much protein you needed?
You feel the protein uptake has been helpful at getting snatched? Alongside you’re lifting? - just clarifying because I’ll up my protein QUICKLY lol
Can I ask how much p you were consuming and how much you added on? TY.
I'm not afraid of weight lifting...I have lifted in the past when I was younger. Now, soon to be 52 with sciatica damage I stay with cycling, yoga, animal flow, for my age.
4:20 Omg loved when she talked about the bedroom benefits lolol
Thanks so much for this its really good - love the post workout breath work idea
I would love for someone to talk about what it means to have LOW cortisol, as I do. My practitioner says this is the result of the same things that cause high cortisol, but it doesn’t seem to be mentioned. Thank you for this interview! I work hard in every area of my life: parenting, work, exercise, writing (my side hustle), and it take a lot of mental oversight to not allow the work, work, work, mentality to take over my life. I wish you all the best with figuring out what works best for your own body. 😊
I love your podcast. No filter and real talk real people🥰
I know this is irrelevant to the conversation and people have a million different opinions, and I pray they are content and happy but I cannot STAND the way she treats her husband. Oh my goodness. The disrespect
I thought of fresh and fit every time she cut him off
Yeah honestly this is maybe my 2nd video I’ve watched of them and I noticed it as well. It’s pretty off putting which is a bummer because they have good info!
Agreed. Between the "joking" disrespect & the constant sophomoric sexual innuendos, I can tolerate about 4-5 episodes then I stop listening for lengthy amounts of time. I'm probably not their target demographic anyway but her shit gets annoying AF.
I don't know who this chick is but have to say next just reading these comments alone. 😂
Some relationships are female dominant!! Dont hate!!😊
I've just started working out and I'm SO GLAD I found this podcast. It was crazy informative, thanks!
What an awesome and fun interview! So informative and helpful! And the dynamic between Lauryn and Michael was hilarious 😂
Glad you enjoyed it!
Love the educational content
I’m very fit, have good muscle tone and exercise, lift weights on a regular basis. When it come to protein intake though my problem is I cannot eat that much protein as recommended for 1 g of ideal body weight (in my case 56 kg). I eat only twice a day which fits me well and all my meals are nutrient dense and include some protein. However when I followed the guidelines and tried to increase my protein I started to feel that I’m never hungry and bloated and too full. I don’t eat processed protein such as bars - it’s artificial calories in my opinion and unnecessary expense when you can eat whole foods. Anyways, I have stopped obsessing about this protein thing now. Because it’s all individual and I feel that I cannot possibly ingest that much food rich in protein and stay at my ideal weight.
Try eating your protein first before any other food intake on your plate (there is an actual metabolic effect to this way of eating). Second, cut down on the veg ... most of it is bio unavailable nutrient-wise, and is the culprit giving you the bloat (not the protein/animal fats, contrary to popular belief). Last, brush up on metabolic science, rather than marketing propaganda regarding your diet overall (Dr. Anthony Chaffee is a good start - One look at him will reassure you he knows of what he speaks).
Really great episode! 😊🙏🏼
Best pod everrrr! ❤
This discussion hit home so hard. I’m over trained too with cardio, tons of back pain, joint inflammation…
Same!
Thank you for giving specific recipes for high protein recipes for a woman!
this pod EP is ICONIC
Cool stuff, and great info!! Reminds me of Heather Graham
Love this one
I love the honesty!!!!!❤
Love this!
Loved this episode! I’ve been getting so frustrated not seeing results then I took a deeper looked at how much protein I was consuming and was shocked. Needless to say, I am starting to aim for 140 grams of protein a day now, way up from what I was doing before
are you keeping up with the protein? How is that working for you? TY!
So many great takeaways but I’ll say Being specific with muscle groups or individual muscles and two consecutive days off. Will definitely be focusing on this and so much more.
Love this video💯🩷🫶
I liked hearing about the nervous system regulation included in the workout session! 💪🏽
I now do mostly mobility/yoga and weights/calisthetics and I feel better than when I did HIIT everyday!
Collagen doesn’t count towards protein for building lean mass. It isn’t a complete amino acid …
I didn't know! I always let that count in my macros 😢
Casa Migos yesss. 😊By the way, thanks for this wealth of information!
As someone who healed her painful period through cycle syncing, I feel a holistic doctor will have better insight to this than a PT. Looks and health are two different things. You can have both but they are 2 different things.
I agree
What is cycle syncing?
@@AndreaSanchez-qi9se it’s when you eat, workout and work according to your cycle. Throughout the month we as women have 4 different phases and when you eat certain foods during each phase you’re able to have a healthy cycle. Not only are my period cramps gone but I also used to get bruises right before my period and once I started eating red meat a few days before it and during I haven’t gotten the bruises anymore.
@@BriandaNava_ The information we’re all learning is so fascinating! Do you speak about this on your channel or social media pages? I’d love to see your specific guides and examples!
Be quiet, this is a podcast on physical training. No one wants another “holistic” BS doctor telling them to drink apple cider vinegar and avoid “cHeMiCAls” to “heal” themselves, Enough ✋
I find that girls do better working out 5 days per week because you can do shorter workouts that are effective in the 30 mins range instead of like 3-4 workouts that are really long and intense
Me because I’m lazy, I only exercise with weights for 30 minutes. I’m 48, and in the best shape after starting weight training at 46. I was always skinny but not fit , better body composition, exactly what the dr said, you look better and your clothes fit better, booty is higher and rounder.
i lovee this podcast
2 years ago, I gained 20 pounds (130 to 150) mostly of muscle since I lost a lot of fat, I was pretty shredded could see my obliques and v line. This was pretty inconsistent though. I had just started taking weightlifting more seriously for a few months then stopped gym because of anxiety over the summer and picked back up for 4 months, so these changes accrued in about 8 months. I do have a whole lifetime of sports background but was never too leaned out from it, mainly skinny fat. I was playing rugby and MMA and doing bodybuilding 2 years ago, so I was committed to it everyday for months and ate like an animal lol. The dedication was obsessive and intensity was definitely very high everyday for me to grow that much in such a short span. I also only took creatine but towards the end for about 2 months. Genetics wise I’m Slavic so I suppose that could also play a good deal in that. All these factors play a role in body recomp and gains so assess your profile individually.
I also weigh more now than I have in a long time and am so happy with my body. But still stress when the scale goes up 😢working on not focusing on it
Needed to watch this because I’ve had Kroma Match in my cart! Lol
Ok I totally understand what’s she saying about how it’s typically harder for some women to build muscle but for women who are naturally athletic tend to build muscle easily.
For eg, for me I played volleyball Al through college and high school and I build muscle easily especially in my legs and but.
So I still mostly eat protein and strength train but I don’t lift weights because I know my body intimately. So I do a lot of body weight exercises. I know a lot of other women who feel this way
Thank u I agree
Do you think maybe that you build muscle faster because you were training it consistently for so long? A lot of women struggle and not necessarily just with being able to build muscle but actually stimulating enough. If you’ve been stimulating it since high school, your body is primed differently. Your physiology does change. So it’s always interesting to see what is genetic versus what is consistent training.
Same, I am naturally athletic and put on muscle easily. I had to pull back on upper body weights because I legit started looking...burly 😂
Nothing wrong with muscle it’ll be the lifesaving thing when we are 70+
For years I have heard people say that muscle weights more than fat which is absolutely ridiculous to even think that let alone believe that...a pound of fat is a pound of fat and a pound of muscle is a pound of muscle. Muscle just takes up less space so you fit more in that space
thank you for this! Although I will mention Lauren interrupting the others was very distracting
❤❤ I’m black and I’m back to listen to real stuff. I literally listen to y’all 1st at 5.45am. This is a great channel
LOL he said when I’m called to the majors, I answer the call 😂😂😂
Thank you for getting specific details from your guests!! It really helps so much♥️
So glad!
@@TheSkinnyConfidentialI love your questions Lauryn.
The host is so unprofessional. She disrespects the husband and interrupts everyone
For period talk Stacy Sims is the best!
I finally had the chance to sit, watch & absorb all of this amazing podcast. I learned so much. The most valuable information information for me was two/three-fold. 1. How insulin problems can be completely absolved simply by increasing protein and weight lifting consistently. I lifted weights for years but have completely slacked off for 18-20 years. I'm confident that my muscle memory is there and doing this gentle consistency program will get me back on track. 2. The best, most effective way to build muscle and gain good body composition is by focusing on each muscle group being used, one at a time, instead of compound lifting or going crazy with excessive cardio. 3. The power of increasing our daily protein otherwise, our bodies (women's bodies, especially) simply cannot gain appropriate muscle without enough protein. Getting protein sources doesn't feel as difficult now, that hacks, tips & tricks were shared by all of you. The importance of being kind to your body, giving it time to rest & recover is of utmost importance as is nutrition and SLEEP. I wanted to kiss Lauren when she talked about how different she looks when sleep deprived. I absolutely see a different person looking back at me when I've not had adequate sleep.
OMG...this is an episode I will refer back to often. I would soooo appreciate the giveaway, but if not...I will soon make this Gentle Consistency program a part of my life. THANK YOU
Favorite comment from this post: gentle consistency
Great episode! ❤
I feel like the comments are so rude imagine how much it affects their relationship as a couple :( !! I really enjoyed the conversation thankyou !!
lol!! ahh it made me LOL when he's like'will u shutup and let me talk..'' reminds of me and my partner smh - i'm crying laughing..
Do you have a link or recommendation for the red light bulbs?
I like doing a full body workout a few times a week, I feel like focusing on only lower body or upper body tires my muscles out really fast
I’ve read and heard from a few sources that you shouldn’t count collagen in with your daily protein amounts.
One sol is my personal favorite for protein
Try protein powder and bars from standard process they have state certified organic farm in Wisconsin so the water and soil they use strictly supervised it is a game changer !❤
Omg. Did not know they had protein powders
The cycle syncing definitely can help a lot of women. That week before the actual period is what Dr. Mindy Pelz would say to take it easy and not to fast. Week of my period is lit.
She’s basically the human version of a Doctor Barbie. Goddess!!!❤
I very much enjoy the guest. What I don't enjoy is the host rudely interrupting her husband (maybe it's there dynamic) and the host cursing...I can't watch this in front of my kids which is disappointing.
I need to know the “sardine salad” what’s in it!!!
What's the matcha brand she mentioned please?
Depends on your shape. Download the book "Escape Your Shape". 30% of women are spoon shape; 40% are hourglass; 30% are ruler; 10% are cones. I am cone and bulk in the upper body - a lot. I still lift - I love good muscle shape and strength. The spoon women bulk in the rear and thighs but a lot of them love that. I think it looks great. But unless you are a ruler shape - they put on muscle evenly all over - you will bulk. But it's far better than the alternative - sarcopenia and loss of bone density. Muscles around the shoulders will protect the joint, etc. Weightlifting is also an enjoyable exercise and the results are worth it.
The Kroma matcha doesn't have 1 gr of protein. Can you please advise which matcha is she referring to?
I want to build muscles
So I go to the gym and do Pilates every day for the last six months
I also focused on eating protein
It's a hard process
- **Muscle Mass and Protein:**
**Weightlifting Misconceptions:**
**Nutrition and Protein Intake:**
**Workout Frequency and Recovery:**
**Balanced Fitness Approach:**
Every recommendation I’ve heard doctors and nutritionists give say stay away from dairy which is inflammatory! That includes yogurt. But she’s not a nutritionist, as she admits. She’s also only 24 yrs old…
i love this podcast
You can increase the intensity by increasing reps with less rest between sets. So 3x20 or 30 with low weight and very good form and you’ll feel it and gain muscle, most likely even better than lifting heavy 4x8 with okay form.
You can also use resistance bands to increase intensity. With the low weights and increased reps? Perfect. Less likely to get injuries from heavy lifting too.
I’m curating your dream gym in Wisconsin, brb❣️
100% on the period thing!!! 😂🎉
LOVED the guest and everything discussed. However, the female host constantly talks over the male host. She literally interrupts him every single second. It feels like there is no respect between them.
It would be nice if the female host would stop interrupting, stop talking over people, lessen the amount of swearing, and overall just listen more to the other participants in the conversation.
What was the name of the protein matcha mentioned in the video ? ❤
That was my question too, didn’t catch what Lauryn said.
Woof. These hosts are like 12 yr olds. Maybe I'm just old, but they remind me of how middle school girls talk to each other. Got some interesting tidbits from the guest, but that was in spite of the hosts. Also not at all feeling aligned with the nutritional discussion. Taking a few tips and moving on. Edited to add: there's a lot to how we speak to our partners in a public space. Talking over them, calling them out for no reason, or repremanding them is not super healthy or sustainable for love and respect.
Just me that was getting 4 adds at onces !!!! My jaw dropped. Wtff
The guy looks like patrick bateman 😂
Nice episode ✨️
Let's go a head and blame disney for this one. I build muscle really easy, I'm a mesomorphic female and I don't carry a lot of fat. I don't work out that much...I had a lot of childhood conditioning. I have always been intimidating to men, some have even told me that I dont need to work out 😂.. I've come to embrace my scary woman queen of swords vibe though. If you emasculate some guy just for existing in a healthy body, it's their problem not yours, keep moving.
We don't all need to be princesses. Live in your body for yourself not anyone else. The world likes to shame so you stay in box.
I did tile installation for 20 years. I built muscle but I certainly didn't look like a man. I'm 67 now with health conditions and I lost most of that muscle.
Some of us really do bulk up, like me.
New subscriber and I loved this podcast ... The content is so true I exercise a lot 6 days week and IF and lift weihts but I feel I am always so sore and just in pain until I said okay I am doing all this right with the Wild Caiught eating, fasting daily, all my vitamins and minerals are in check ...SO why do I feel like I have arthritis? Im in pain daily ...Until I got the the point where my body was just not wanting to work out and I was exhausted from work daily life and working out 6 days a week .. I took 2 weeks off did only yoga and slept and worked my 9-5 but still kept my diet in check... I kid you not my body pain has diminished and I feel my old self! I lost weight cause I was stagnant with the weight but most likey it was due to over stressing my body... This discussion just reconfrimed all of this! Thank You fo this podcast
Keep Up The Good Work! Remember, Progress, NOT Perfection!
I am so tired of people saying that women will not get bulky. Weight lifting are great for women. However all the women in my family have had muscle tone naturally even without exercise. And then there are my crazy broad shoulders that my mother still reminds me about, because dhe had to birth to such a girl with broad shoulders. Even when I have focused more on swimming or dance my shoulders are just big. I had to buy a special pillow because it is hard to lay down on my side. My waist is also very small compared to my shoulders. I love my shoulders and feel like they are one my best assets but it is real, for some of us.
Poopoo brown eyes ? Otherwise enjoyed the content and the woman who came in to share her expertise
OMG right??? The ignorance in teaching your baby to say something like that.
Exactly! Says alot about her! She seems rude and vain
Well I have been lifting heavy weights at the gym for 6 years, i look much bulkier than I would have liked , I hate to hear “you can’t get bulky”
Are you in a caloric deficit??
I workout to gain weight!!
the female host is rude.
Enjoyed the poscast but I didn't know having sex while on your period was a thing. Im not having sex while on my period. I can wait. I think its gross.
Any skim milk recommendations?
raw whole milk
Always oatmeal
Meats yummy 😋 GOOD MEATS : GRASS FED & GRASS FINISHED Organic !!!! Yes meat proteins are the best. Best
I guess guest a little bit shocked by person who interviews her 😂🙃