Dr. Shannon Ritchey is a trainer, founder of EVLO Fitness and host of the Dr. Shannon Show. She joins me for a myth-busting deep dive into women’s fitness, physiology, and how to get the results we are striving for. We unpack what most people get wrong about training men vs. women, the truth about cycle syncing, and why building a sustainable routine matters more than chasing soreness or “no pain, no gain.” Dr. Ritchey breaks down progressive load, recovery days, and the science of rest, plus how to avoid overtraining while still seeing results. We get into hot topics like Pilates vs. strength training, why women sometimes feel “bulky,” and the real metabolic benefits of muscle. She also shares practical strategies for reaching body composition goals with or without food tracking, healthy high-protein snacks, how to diet without missing out on fun, and the four key pillars for building muscle. If you’ve ever wondered how quickly you can see results—or why you might feel puffy or retain water—this episode is packed with answers.This episode is brought to you by Vivrelle, Boncharge, Osea, Our Place, Ro, Quince, and Nutrafol.Go to vivrelle.com and use code WELL for 30% off one month of membership and to skip the waitlist. Save 15% off my favorite red light face mask at boncharge.com and use code BLONDE.Go to oseamalibu.com and use code BLONDE for 10% off. Visit fromourplace.com/blonde and use code BLONDE for 10% off sitewideGo to ro.co/BLONDE to see if your insurance covers GLP-1s for free.Go to Quince.com/blonde for 365-day returns, plus free shipping on your order!Visit Nutrafol.com and enter code BLONDE for $10 off your first month and free shipping. Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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