4-Part Strength Workout Framework to Transform Your Body (FORGET EVERYTHING ELSE!)

1. 0:00 – 1:34

   Intro

   1. SRDr. Shannon Ritchey0:00

      You can forget everything else you know about fitness and just focus on these four things. Reps, R-E-P-S. The R stands for repetitions, training to failure or one to three reps shy of failure in every exercise. Exercise selection is number two. That's choosing one muscle group to work at a time. P is protein, eating .75 to one gram of protein per pound of body weight per day. And S is structure, working each muscle group two-ish times per week on non-consecutive days. If you follow these four things, I can guarantee you will see muscle growth.

   2. JSJay Shetty0:32

      Hey, everyone. Welcome back to On Purpose, the place you come to become happier, healthier, and more healed. Today's guest is someone that I've wanted to talk to for quite some time now because she's gonna help us do exactly that. Dr. Shannon Ritchey is a physical therapist and the founder of Evlo Fitness, a rapidly growing science-backed fitness platform helping thousands of people rethink everything they've been taught about exercise. If you feel like you're doing everything right in the gym but still not seeing results, this conversation will change the way you think about fitness. Please welcome to On Purpose, Shannon Ritchey. Shannon, it's great to have you here.

   3. SRDr. Shannon Ritchey1:12

      Thank you. I'm thrilled to be here.

   4. JSJay Shetty1:15

      A lot of us are trying to apply all this advice we hear on social media and on the internet and everywhere else, but we're not seeing the change in our body.

   5. SRDr. Shannon Ritchey1:23

      Yes.

   6. JSJay Shetty1:23

      And you've spent years now helping people do exactly this. So the first thing I wanna do with you is actually start by busting some myths. I wanna dive right in.

   7. SRDr. Shannon Ritchey1:31

      Oh, yay. Okay. I love that.

   8. JSJay Shetty1:32

      Because I feel like we should just get right

2. 1:34 – 10:26

   Debunking Common Exercise Myths

   1. JSJay Shetty1:34

      in there.

   2. SRDr. Shannon Ritchey1:34

      Let's do it, yes.

   3. JSJay Shetty1:34

      The first one is you'll only lose weight if you're doing tons of cardio.

   4. SRDr. Shannon Ritchey1:39

      This is such a pervasive one, and I think that the reason it's so damaging is because, A, it doesn't really work, and I'll explain why in a moment, and B, it makes us believe that our workouts need to smash us in order to be effective. And what people do is they add endless amounts of exercise, and they don't see results, so they either give up and burn out, and they become less active overall, which we know is not good, or they double down, and they work even harder, and this, uh, burns them out more. And as a physical therapist, I saw this all the time. Then you're in my office with joint pain and disrupted hormones, and you feel horrible. You have a horrible mindset around exercise. So I think that when you learn the science, it really helps you focus on the right things. And more than that, it helps you redefine what an effective workout looks like, and your mindset around exercise improves. So all that to say, here's why exercise is just not a very efficient tool for fat loss. So studies consistently find that adding cardio without nutritional changes results in really underwhelming weight loss, maybe just a few pounds over a year. And that's a long time to be working out really hard and only have, like, a few pounds of a difference. And the reason for this is because our body compensates. So our body doesn't like large energy deficits, so as we add more exercise, your body adapts to burn fewer calories in other places throughout your body so that you stay within this narrow window of calorie expenditure. So overall, we're burning far fewer calories than we think when we add exercise, and at the same time, people typically can easily eat to replace those calories or sometimes even overeat because they've overestimated how much they've burned. And this can make them either not see very great results or sometimes even gain weight when they're adding exercise, feeling like they're working really hard and not seeing results. So that's why I just like to recommend separating exercise and fat loss. If fat loss is your goal, you're so much better off focusing on nutrition and strength training, which hopefully we can get into a lot. But strength training so that you are at least maintaining or maybe even building muscle so that any weight loss is coming from fat, not muscle.

   5. JSJay Shetty3:56

      The next one is no pain, no gain, which I think kind of speaks to what you just spoke about, like this idea of just destroying yourself in the gym. But what's your take on no pain, no gain?

   6. SRDr. Shannon Ritchey4:07

      I think that this comes from decades of marketing and messaging that, especially in American culture, that we need to hustle, and we need to work harder, and then if it doesn't hurt and it's not brutal, it's not going to change your body. And like I just discussed, we see that that type of workout doesn't necessarily result in a lot of weight loss or body composition changes, which is typically why people do those types of workouts. So you feel like you're working out really, really hard, but you're not actually seeing results. So I like to teach people, okay, what is the stimulus that does change your body composition? And you'll find that when you apply the right things, you no longer feel like you have to smash yourself. You no longer feel like no pain, no gain is the only way. And when you start to do this, not only will you see better results, but you'll feel more consistent with exercise because it doesn't physically drain you as much, and it doesn't mentally drain you as much. It's easier to show up for. It's what we call gentle consistency. Um, so yeah, I'm not a believer in no pain, no gain.

   7. JSJay Shetty5:09

      [laughs] Okay. Very, very clear again. Uh, this one, running ruins your knees.

   8. SRDr. Shannon Ritchey5:14

      Running does not ruin your knees if it's in the right amounts. If you overdo any forms of exercise, your joints will pay for it. And again, we saw th- I saw this as a physical therapist all the time. You get tendonitis from overuse or joint wear and tear. So adding running doesn't inherently wreck your knees. It's that it has to be in the right amounts, and you have to progress up to it appropriately. The problem is many people start running again to lose weight, and they overdo it, and they don't see the weight loss, so they either add more, burn themselves out, and their body hurts because it's just too much for their body to handle. Their body hasn't adapted to that stress yet.

   9. JSJay Shetty5:49

      Got it. Wow. I feel like, I feel like I'm learning so much already.

   10. SRDr. Shannon Ritchey5:52

       Good.

   11. JSJay Shetty5:52

       And, and I feel like these are, these are things that we hear everywhere, right? Like, these are things that your parents said to you, your friends are saying to you, and they kind of get stuck in our minds, and then we never even question them.

   12. SRDr. Shannon Ritchey6:03

       Right.

   13. JSJay Shetty6:03

       And so-

   14. SRDr. Shannon Ritchey6:04

       Right

   15. JSJay Shetty6:04

       ... okay, got a couple more of these before we dive into some deeper subjects here. You must work out every day.

   16. SRDr. Shannon Ritchey6:11

       I do not believe that you should work out every day, at least not intense exercise every day. Your body needs recovery. If we look at, I like to think about exercise as this stimulus recovery adaptation loop, and you need all three of those things. So the stimulus is the workout, and what you do in your workout matters. There is high-quality stimulus and low-quality stimulus. We can get into all of this, but you need a high-quality stimulus.And then you need to give your body time to adapt and repair. And that repair process is the magic, and that's what people wanna skip right past and just go right up to the adaptation of the results because they, they're impatient, and they just wanna see results faster. But your body does not adapt when it is over-stressed. It adapts when it gets the appropriate stress, it has time to recover, and then that's when you build muscle, improve endurance, improve whatever you're, you're, uh, setting out to do. So recovery is a big piece of that, and so I do believe that taking, uh, days off, active recovery days, it's not like you're just sitting on the couch all day long. We still wanna be active overall, but taking days off structured exercise is very important.

   17. JSJay Shetty7:15

       Yeah. Thank you for allowing me to have my two days off that I do.

   18. SRDr. Shannon Ritchey7:18

       You're welcome.

   19. JSJay Shetty7:18

       Yeah.

   20. SRDr. Shannon Ritchey7:18

       You take two? Which i- is exactly what I would recommend.

   21. JSJay Shetty7:21

       Okay, great.

   22. SRDr. Shannon Ritchey7:21

       Like, take those days. You still wanna do things, but not smashing your body because your body needs time to repair.

   23. JSJay Shetty7:27

       Yeah.

   24. SRDr. Shannon Ritchey7:28

       Otherwise, you'll just spin in chronic low-grade inflammation. So yes, I, I... That's perfect. You-

   25. JSJay Shetty7:32

       Okay

   26. SRDr. Shannon Ritchey7:33

       ... you're doing just the right thing.

   27. JSJay Shetty7:34

       Good to know. Good to know.

   28. SRDr. Shannon Ritchey7:34

       Yeah.

   29. JSJay Shetty7:34

       Okay. Uh, couple more of these. Uh, women shouldn't lift heavy weights because it will make them bulky.

   30. SRDr. Shannon Ritchey7:41

       This is not true. If we look at this bulky appearance, that typically involves a lot of muscle mass, and muscle mass takes at least three months to build substantial amounts of it, and beyond that, it takes years to develop these physiques that most women would consider bulky. So lifting heavy does not inherently create that bulky appearance. What creates that bulky appearance is usually years of training, usually training at high volumes, and potentially also having fat on top of your body so that you just have more mass in general. Um, so yes, that is a myth that lifting heavy weights immediately makes you bulky.
3. 10:26 – 13:09

   Building a Healthier Relationship With Your Body

   1. JSJay Shetty10:26

      Yeah. It feels like there's such a mindset piece there as well.

   2. SRDr. Shannon Ritchey10:29

      Yes.

   3. JSJay Shetty10:29

      Because what you're saying is we're trying to accelerate those results. We wanna see them ASAP, and because of that, we'll push ourselves to our limits. Those limits mean we give up sooner. We can't stick to a schedule, and then all of a sudden in two months if you're lucky, you're giving up, if not in two weeks, because you're just so exhausted and depleted.

   4. SRDr. Shannon Ritchey10:49

      Yes. And I see that cycle over and over and over and over, and it's one of the reasons why people are not seeing results. Because we have the rest of our lives to work out, which means we need to be smart about how we're treating our bodies. We can't put our bodies through [laughs] the wringer and expect that to be sustainable. And so the sooner you can learn the stimulus that changes your body, because I'm not saying that your workout should be easy, I'm not saying that, but I am saying having the correct effort and placing your body under correct load in the right amounts, adding in cardio, having your rest days, having this balanced approach will get you so much further than this kind of start, stop, yo-yo mentality that so many of us kind of end up doing. And I even have my own experience with this because I've been in the fitness industry for, like, 15 years, and so I've taken all of the certifications, done all the things. And five, 10 years ago, I was smashing my body with exercise. I was doing all of the things that women are taught to do to get fit. Um, light weights, high rep, um, no recovery days, trying to burn as many calories as possible, trying to get really sweaty, and all this did for my body was leave me with so-so fitness results. Like, it kinda got me a little bit of the way there, but I was like, "Oh, I'm just not working hard enough. I need to go work harder." And my body had chronic pain all over, so at the age of 24, I felt like I was 90. My body was completely falling apart. My wrists were always hurting. I had chronic back pain, hip pain. But this is what so many of us are taught, and this, as a physical therapist, when I was practicing, I saw so many of my patients dealing with the same things. They thought that they weren't seeing results 'cause they just weren't working hard enough, but their body hurt all over because of their workout. So I do think that when you can shift towhat works because when I shifted, I got in the best shape of my life. I built eight pounds of muscle and lost five pounds of fat over one year, and over that time, I worked out for far less than I ever had. Six-- I used to work out for like 60 minutes and then started working out for like 35 minutes. Rarely did I burn very many calories or break a sweat. My body didn't hurt. I had a better mindset around exercise. And yes, I also saw the best physical results that I had ever seen. So yeah, it comes from first understanding and learning the science, and then applying it over and over and over and giving your body

4. 13:09 – 18:42

   Why Your Workout Isn’t Building Muscle

   1. SRDr. Shannon Ritchey13:09

      long enough.

   2. JSJay Shetty13:09

      What's something that science has taught you about our bodies that you think we're unaware of or ignore?

   3. SRDr. Shannon Ritchey13:16

      I think one of the biggest mistakes I see, like we talked about, is using exercise as a tool to burn fat or lose fat, or using it as your primary tool. Um, but then what people do is they're like, "Okay, I'm gonna use my workouts to build muscle." Great. Love that. But they still end up doing the wrong workouts that don't build muscle. And one kind of really helpful reframe that helped me is differentiating between muscle fatigue and muscle failure. So the science shows that to build muscle, you need to train close to failure in every single exercise, every single set. You don't have to train all the way to failure. You can, or you can stop one to three reps shy. So failure means that you are physically unable to do another rep. So let's say you're doing bicep curls. You cannot physically do another rep despite your best efforts. You can do anywhere from four-ish reps all the way up to 30 reps, or anywhere in between. You can just choose what you prefer. But your last rep needs to be really challenging. But I think often what people do is they confuse fatigue with failure. Let's-- I used to do this all the time. I would go to a group fitness class and be holding like a lunge position for like three to five minutes straight, and that feels really hard and really fatiguing and lots of burn, lots of shake. But it's not-- fatigue does not reliably build muscle, failure does. So one really helpful tool that I like to give people that's changed the game for me and for our membership and many people that I talk to is called the rest test, so this will help you differentiate between fatigue and muscle failure.

   4. JSJay Shetty14:50

      Oh, I wanna know this. Yeah.

   5. SRDr. Shannon Ritchey14:51

      Yes. So you'll have to try this too in your next workout. So what you do is, uh, do your final rep, and if you think you are at failure or near failure, set the weight down, break for like five seconds, shake out, take a tiny little break, just a few seconds. Pick up the weights and try to do more reps. If you could do three or more reps, you were just fatigued, you were not close to true muscular failure. And so that just means go up in weight next time or do more reps so that you get closer to that true muscular failure point, because that will be the potent stimulus that changes your body so much more than fatigue will.

   6. JSJay Shetty15:23

      That's huge.

   7. SRDr. Shannon Ritchey15:25

      Good.

   8. JSJay Shetty15:25

      I mean, that's such a big one I feel like. And, and it's something that my body naturally makes me wanna do.

   9. SRDr. Shannon Ritchey15:30

      Yes. Yes.

   10. JSJay Shetty15:30

       Like I notice that, like if I've done 10 reps of something and we're trying to get to 15, at 10 my body's like, "All right, I need to take a little f- three second break."

   11. SRDr. Shannon Ritchey15:38

       Yes.

   12. JSJay Shetty15:38

       I need to put the wei-weights down, shake it off.

   13. SRDr. Shannon Ritchey15:41

       Yes.

   14. JSJay Shetty15:41

       Pick them back up, and then I'm like, "Oh, I could do another 10 now."

   15. SRDr. Shannon Ritchey15:44

       Then the weight-

   16. JSJay Shetty15:44

       And you're saying I have to. That's what you're saying, is that I should do another 10 if I can-

   17. SRDr. Shannon Ritchey15:49

       Yes. But-

   18. JSJay Shetty15:49

       ... rather than just hit the 15.

   19. SRDr. Shannon Ritchey15:51

       Well, what I'm saying is when it starts to get hard around that 10 rep range, those are the most stimulating reps. So the reps where you are closest to failure are the most important ones.

   20. JSJay Shetty16:00

       Right.

   21. SRDr. Shannon Ritchey16:01

       So let's say you're trying to go to 15, and at 10 that's when you're starting to struggle.

   22. JSJay Shetty16:05

       Yeah.

   23. SRDr. Shannon Ritchey16:05

       That is the time th- to push through and continue trying to get to 15. Even if you don't get to 15, it's not about the number, it's about proximity to failure. So on that 10th rep, you're really, really struggling. Try to do a couple more reps. Try not to break, because that means you're reaching a, a big percentage of the muscle overall. You're reaching what's called your type two muscle fibers. They're the ones that kick in when, uh, you have a powerful stimulus, when there's a lot of mechanical tension. So those last few reps are the most important.

   24. JSJay Shetty16:37

       Got it. So actually, I shouldn't pause at 10.

   25. SRDr. Shannon Ritchey16:39

       Shouldn't.

   26. JSJay Shetty16:39

       I should push myself to maybe 12 or whatever's realistic, then shake it off, and then what should I do after that?

   27. SRDr. Shannon Ritchey16:46

       Then shake it off. If you find you could pick your weights up and do three or more reps, that means the weight wasn't heavy enough. So that means go heavier and try to get to whatever rep range. Uh, you can do any-- I like to not count reps, and this is like kind of controversial.

   28. JSJay Shetty17:00

       Oh, okay. Go on.

   29. SRDr. Shannon Ritchey17:01

       Because I think when you put 15 in your head, you grab a weight that you feel like you could do for 15, but really, you could probably do 20, 30 with that, with that weight. Whereas if you just grab a weight that feels challenging and you're like, "I don't know how many reps I could do, maybe somewhere between like eight and 15", anywhere in, in there is great, 'cause all of that will work for muscle growth. And you just do as many as you possibly can. You s- often surprise yourself at how strong you are and how many reps you can do. And like I said, getting close to that muscular failure point is the most important part, but it's that piece that so many people are missing because they're stopping when they're tired.

   30. JSJay Shetty17:37

       I fully agree with you. I know for a fact that when I'm telling my brain I've only gotta do 10 of these-
5. 18:42 – 21:35

   Why Structure Matters in Strength Training

   1. JSJay Shetty18:42

      let's stick on this building muscle, seeing as we're on it already.

   2. SRDr. Shannon Ritchey18:44

      Yes, yes.

   3. JSJay Shetty18:44

      I, I assume that that's one of the top three things people come to you with.

   4. SRDr. Shannon Ritchey18:48

      Yes.

   5. JSJay Shetty18:48

      Yes. So we're talking about this rep range, we're talking about the ability to push past, know the difference between fatigue and failure. What else are we getting wrong about building muscle? Because that's something that I think you've clarified that for me in a way that I haven't heard before, and that's huge for me.

   6. SRDr. Shannon Ritchey19:05

      Good.

   7. JSJay Shetty19:06

      And I know I can take that into my next workout, which is tomorrow, thankfully.

   8. SRDr. Shannon Ritchey19:09

      Yes.

   9. JSJay Shetty19:09

      No wait, tomorrow's Wednesday. Yes, tomorrow.

   10. SRDr. Shannon Ritchey19:11

       Yes.

   11. JSJay Shetty19:11

       Yes. Tomorrow's not Thursday, so yes, tomorrow I can take that into my workout.

   12. SRDr. Shannon Ritchey19:14

       Let me know how it goes.

   13. JSJay Shetty19:15

       And I love that because it's, I'm gonna be thinking about that the whole time.

   14. SRDr. Shannon Ritchey19:18

       Good.

   15. JSJay Shetty19:18

       So when I start a set and my trainer, who I have, my PT is gonna saying to me, "We're gonna do four rounds of this." And we're usually doing four rounds of roughly three activities.

   16. SRDr. Shannon Ritchey19:29

       Great. Love it.

   17. JSJay Shetty19:31

       In... Right? And then we're doing another four rounds of another three activities.

   18. SRDr. Shannon Ritchey19:34

       Great.

   19. JSJay Shetty19:34

       And then maybe doing another three rounds of another two or three activities-

   20. SRDr. Shannon Ritchey19:38

       Great

   21. JSJay Shetty19:38

       ... in one workout.

   22. SRDr. Shannon Ritchey19:39

       I think structure is very important, so which muscle groups you're working on which day.

   23. JSJay Shetty19:43

       Yes.

   24. SRDr. Shannon Ritchey19:44

       We talked about the importance of recovery. I recommend working each muscle group two-ish times on non-consecutive days in one week. You can split your strength training workouts into three to five strength training workouts, taking those two recovery days, um, and making sure that you have about 48 hours of recovery in between your muscle groups.

   25. JSJay Shetty20:04

       Mm-hmm.

   26. SRDr. Shannon Ritchey20:04

       So let's say you work glutes on Monday, you probably don't wanna work your glutes again until Wednesday at the earliest.

   27. JSJay Shetty20:09

       Yeah.

   28. SRDr. Shannon Ritchey20:09

       Your body needs that recovery time. It's so crucial. But I think what a lot of people do is they want to change their glutes or change their abs or change their arms, and so they'll work that muscle group every single day. But the problem is when you do that, you're not giving your body enough recovery, and the recovery is when you repair and adapt, so that's really crucial. So that's one mistake that I think people make. It sounds like you are already doing this in your training routine, which is great.

   29. JSJay Shetty20:35

       Yeah, so, so that's good. So for muscle building, we've got knowing the difference between failure and fatigue.

   30. SRDr. Shannon Ritchey20:39

       Yes.
6. 21:35 – 26:47

   Why Less Soreness Can Be Better

   1. JSJay Shetty21:35

      How sore should you feel if I'm working a muscle group, so like you gave the example, you worked your glutes on a Monday, you're gonna work them again on a Wednesday. Like, how sore do you wanna feel on a Monday and a Tuesday before you get back to it on Wednesday?

   2. SRDr. Shannon Ritchey21:49

      Such a good question. I think this is something that holds a lot of people back. Light to no muscle soreness is ideal, and I think that we over-index on soreness because it's proof that we worked that muscle. It feels satisfying. It feels good. But studies consistently show that it's a poor indication of muscle growth. Soreness typically happens when you do a new movement pattern or if you add significant load or challenge to the muscle that you're not used to. And soreness typically happens when there is damage to the muscle or connective tissue like fascia, and that causes an inflammation cycle, which causes the, uh, tissues to be sensitive, so that's what soreness is. But we just consistently see that it's not a very good way to measure if your workout worked. And so again, because we wanna hit those muscle groups again in a few days, we want light to no muscle soreness so that you can show up to your next workout and put in a really high quality stimulus for those muscles, and that's what, again, keeps compounding those results.

   3. JSJay Shetty22:51

      And are people... Do you think a big part of that is also bad sleep?

   4. SRDr. Shannon Ritchey22:54

      Yes.

   5. JSJay Shetty22:55

      In terms of the soreness piece, or is it really to do with just pushing yourself so hard?

   6. SRDr. Shannon Ritchey23:00

      That's so interesting. I wonder if there is literature that says you get more sore if you are under slept. I'm not sure, but just based on what I understand about the body, it does make sense.

   7. JSJay Shetty23:13

      Yeah.

   8. SRDr. Shannon Ritchey23:13

      It means that you are under-recovered. So if you are chronically sore, yeah, you're under-recovering, which is not beneficial. People think like, "Oh, I'm so sore, sore all the time. That means I'm seeing results." But the results, again, are happening when you're, when you are allowing your body time to recover. So yeah, I think that if you're so sore all the time and you're still applying all these principles that we're talking about, maybe it means that you need to dial back volume or frequency slightly so that you can work within your own recovery capacity. 'Cause it's easy to say, like, sleep more. Like, everyone knows sleep is so important. But if you're like me, I have a baby, and I'm like, well, that's just, it is what it is. I can't get as much sleep as I would like to. Um, in a perfect world I would love to get nine hours, but that's just not practical for me right now, so I might kind of dial back my intensity or my volume a little bit so that I'm staying within my own recovery window.

   9. JSJay Shetty24:03

      And what you're saying is that even in the case that you have, uh, two beautiful babies under two-

   10. SRDr. Shannon Ritchey24:07

       Yes

   11. JSJay Shetty24:07

       ... that hasn't necessarily negatively affected muscle building for you if your sleep recovery's not as strong, or have you felt the difference?

   12. SRDr. Shannon Ritchey24:16

       You know, I don't think I have. I think I have continued to see results even with two under two. And-I think that I knew the power of all of this like before having this, but now I'm in the most chaotic season of my life ever. Like running a business with two under two is just wild. Um, and yet I'm still getting stronger than I've ever been, and it just goes to show the power of all of this. Like if you are giving your body the right signals over and over and over and over, you're not going to feel under-recovered. You just won't. If we're going to the extremes of this and you're only getting like four hours of sleep and all of those things, like, yes, you do need to back things off from what we're recommending. But for the most part, most average Americans can do exactly what we're saying and see great results and recover from it.

   13. JSJay Shetty25:03

       This is such helpful advice. Everything you're saying feels practical and doable, and it's also reassuring to me because I feel that light to moderate soreness.

   14. SRDr. Shannon Ritchey25:13

       Good.

   15. JSJay Shetty25:13

       And I've been questioning whether I'm not pushing hard enough because I'm like, "Oh, maybe I'm not working out hard enough, and maybe I need to increase the intensity of my workout." And hearing that from you is so helpful because I actually walk into my morning workout feeling pretty refreshed-

   16. SRDr. Shannon Ritchey25:28

       Yes

   17. JSJay Shetty25:28

       ... and really excited to work out because my body feels like it can take on more, rather than walking into it going, "Oh my gosh, I'm still really sore from yesterday." The only time I ever feel that is after leg day.

   18. SRDr. Shannon Ritchey25:39

       Yes.

   19. JSJay Shetty25:40

       There's something about legs that like only feel worse- [laughs]

   20. SRDr. Shannon Ritchey25:43

       Yes

   21. JSJay Shetty25:43

       ... hours and hours in. Is that normal?

   22. SRDr. Shannon Ritchey25:46

       Oh, yeah, for sure. I mean, they're just bigger muscle groups and quads specifically, I don't know if you find quads.

   23. JSJay Shetty25:51

       Mm-hmm. Mm-hmm.

   24. SRDr. Shannon Ritchey25:52

       Anecdotally, and again, I've looked this up and I'm not sure what the reason is, but quads and glutes, uh, tend to get more sore.

   25. JSJay Shetty25:59

       Right.

   26. SRDr. Shannon Ritchey26:00

       And that could be because, and, and again, this is like up for debate, but there's an interesting theory that soreness actually is from more fascia damage, fascial damage rather than muscle tissue damage. Um, fascia is richly innervated, which means that it's very sensitive. So when, uh, you're working bigger muscles that just have more fascia surrounding the muscles, there's more, uh, there's a higher ceiling for more damage in the fascia, so that's what creates more soreness. So I'd just like to say like, just don't worry too much about soreness. If you're constantly sore, it probably means you're doing too much or you, uh, could afford to take an extra recovery day or something like that. But, um, I just don't recommend chasing soreness 'cause it's just not a very reliable indicator.

   27. JSJay Shetty26:45

       Yeah, don't chase soreness. Okay. Got it.

7. 26:47 – 28:33

   Choosing the Right Exercises That Work

   1. SRDr. Shannon Ritchey26:47

      Yeah.

   2. JSJay Shetty26:47

      And in terms of as we're still focusing on building muscle, the way we're currently talking about is we're splitting up groups.

   3. SRDr. Shannon Ritchey26:53

      Yes.

   4. JSJay Shetty26:54

      So I was saying back and bis, triceps. You were talk- uh, chest and tris. You were talk- Is that the way you'd think about building muscle, or is there another way to think about it, and am I getting it wrong?

   5. SRDr. Shannon Ritchey27:04

      Yes, absolutely. You-- There are so many different ways you could split up your muscle work. I will say exercise selection is very important, so you want to bias one muscle group at a time. Don't choose an exercise that works your upper body and lower body at the same time because as we talked about, training to failure is really important, and when you're working upper body and lower body in the same exercise, it's difficult to know are my arms the limiting factor-

   6. JSJay Shetty27:31

      Yeah

   7. SRDr. Shannon Ritchey27:31

      ... are my legs the limiting factor, or am I just stopping because I hit 10 reps and that's what my, the trainer told me to do? So separating, doing arm workouts separate from your leg workout, core workout separate from your leg workout, and keeping each muscle group separate tends to be more effective and productive. Um, but you can split that work into whatever makes sense for you in your life. I like to do, um, I do five strength training workouts that are 35 minutes, so they're not very long. It's just the Evlo five time per week track. Um, Monday's upper body, so we're working four, three to four muscle groups in the upper body. Tuesday's lower body. And then Wednesday, Thursday, Friday are a mix of full body. So we are making sure to separate each muscle group so that you're not working the same muscle group on consecutive days. But that's not necessarily the only way you can split it up. You can do it as you were talking about. You can do back and bi one day, or chest and tri, and then legs, or however makes sense for you. There's so many different ways to kind of slice and dice it.

   8. JSJay Shetty28:25

      Okay, good to know.

   9. SRDr. Shannon Ritchey28:26

      Yeah.

   10. JSJay Shetty28:26

       I'm, I'm now making sure that my workout makes sense.

   11. SRDr. Shannon Ritchey28:28

       I got you. [laughs]

   12. JSJay Shetty28:29

       Yeah, yeah, yeah. This is-

   13. SRDr. Shannon Ritchey28:30

       It does. It's checking all the boxes.

   14. JSJay Shetty28:30

       This is-- Yeah, I'm checking it out for you. That, that makes sense.

8. 28:33 – 30:02

   Can You Actually Build Muscle Faster?

   1. JSJay Shetty28:34

      Is there something I could be doing to build muscle faster?

   2. SRDr. Shannon Ritchey28:37

      Yes. You can build muscle faster when you increase what's called volume. So sets taken close to failure. So studies show, I'd like to kind of back this up and talk about the minimum effective dose because I think this is really important for people to understand what's the minimum that I need to be doing to see results, and then we can play and work, work on that and build upon that, um, and talk about kind of the maximum as well. So the minimum effective dose for muscle growth is around four sets per muscle group per week. So four sets of glutes, four sets of quads, four sets of chest, four sets of shoulders spread across your week. That's kind of the minimum amount that we see will reliably build muscle.

   3. JSJay Shetty29:21

      Mm-hmm.

   4. SRDr. Shannon Ritchey29:22

      Some studies find even one hard set per muscle group per week, but I like to recommend four. From there, you can build upon that. So we do moderate volume in Evlo just because it's really easy to recover from, it is effective, and your workouts don't take a long time. So it's really easy to show up for, but it's very effective. So our volume tends to be around six to eight sets per muscle group per week. But you can do more than that and continue to see gains. You're just seeing diminished returns as you add more than like 10 sets per muscle group per week. Um, but yes, you can do higher volume work and see faster muscle growth. Just make sure that you're recovering, 'cause if you're not recovering, then you're not growing.

   5. JSJay Shetty30:01

      Yeah.

9. 30:02 – 31:43

   Why Protein Is Essential for Muscle Growth

   1. JSJay Shetty30:02

      Is there anything that I've missed about building muscle?

   2. SRDr. Shannon Ritchey30:05

      We didn't talk about protein, did we?

   3. JSJay Shetty30:07

      No, we didn't. The-

   4. SRDr. Shannon Ritchey30:07

      Yes. So protein is, and I am not formally trained in nutrition, so I like to keep this really high level and leave that to the RDs like your wife. Um, but protein is essential, and how you're fueling to rebuild your muscle tissue is essential. So the RDs that we work with typically recommend .75 to one gram of protein per pound of body weight per day. Anecdotally, I have found that when I stay on the higher end of that, I do see better results. Um-

   5. JSJay Shetty30:34

      Wow.

   6. SRDr. Shannon Ritchey30:35

      Yeah. So I used to not track my food, andI didn't, I wasn't building muscle. And when I started tracking, I noticed that I was eating about half the amount that I should to build muscle, and I was like, "Okay, no wonder I'm not seeing muscle growth." So I upped my protein, and that really did help me. So that's, I guess, another way to, to make sure that you're building muscle faster.

   7. JSJay Shetty30:55

      So when I was doing that, what I found is that I was just getting bigger overall. So I was building more muscle, for sure.

   8. SRDr. Shannon Ritchey31:02

      Mm-hmm.

   9. JSJay Shetty31:02

      But my body was just getting bigger. And so I've literally got-

   10. SRDr. Shannon Ritchey31:05

       It's like-

   11. JSJay Shetty31:05

       ... like end of last year, no, it was end of the year before last, sorry. So it was like two years ago where I really started following that protein goal.

   12. SRDr. Shannon Ritchey31:14

       Yeah.

   13. JSJay Shetty31:14

       And if I showed you a picture of me now versus a picture of me then, I couldn't fit into my suits. I couldn't-

   14. SRDr. Shannon Ritchey31:21

       Ugh, yeah

   15. JSJay Shetty31:21

       ... like my pants were all growing in size. Like, and that was me not, it wasn't n- like, it was protein. It wasn't sugars and fats or carb- you know, it was-

   16. SRDr. Shannon Ritchey31:29

       Right

   17. JSJay Shetty31:29

       ... I was eating a higher, I was eating that dose of protein. I didn't like what was happening, and I don't know if it's I wasn't doing enough cardio. I never really figured it out. I just realized I didn't like that much bulk, and so I cut down on my protein, but that's also slowed down my muscle

10. 31:43 – 34:26

    Understanding Body Recomposition

    1. JSJay Shetty31:43

       build.

    2. SRDr. Shannon Ritchey31:43

       Yes.

    3. JSJay Shetty31:43

       So talk to me about what was happening then two years ago when I was eating the recommended dose of protein, but I just looked, felt, and was bigger.

    4. SRDr. Shannon Ritchey31:54

       Yes.

    5. JSJay Shetty31:54

       And like I said, I couldn't fit into my clothes. Everything was tighter. Um, I definitely, you know, just, I just felt like I was putting on weight-

    6. SRDr. Shannon Ritchey32:02

       Yes

    7. JSJay Shetty32:02

       ... more than building muscle.

    8. SRDr. Shannon Ritchey32:03

       Ugh, I'm so glad you're bringing this up because I think this is a very common goal for people. They want what's called body recomposition. So they want more muscle, but they don't want more fat.

    9. JSJay Shetty32:12

       Mm-hmm.

    10. SRDr. Shannon Ritchey32:12

        Or they want less fat.

    11. JSJay Shetty32:13

        Mm-hmm.

    12. SRDr. Shannon Ritchey32:14

        And this is a process that involves proper nutrition, so like we said, enough protein, but also potentially a slight calorie deficit or even in your eating and your calorie maintenance, and then proper strength training.

    13. JSJay Shetty32:27

        Mm-hmm.

    14. SRDr. Shannon Ritchey32:27

        So, and you do need to do cardio. Cardio is important for keeping your overall energy expenditure high, but you don't need to overdo the cardio or rely on cardio to lose fat because then you're just gonna overdo it. Um, so when you have those principles, you're eating in a slight calorie deficit or at your maintenance, and that might involve tracking, and I know tracking isn't for everyone. But if you do have that goal, it might be illuminating to take a week and just kind of track your food and see where you're landing on your, uh, overall calories, um, see where you're landing on your overall protein because my guess is maybe you were unintentionally trying to get more protein and eating in a calorie surplus. So maybe-

    15. JSJay Shetty33:05

        100%. I didn't realize that

    16. SRDr. Shannon Ritchey33:06

        ... yes, you might have been gaining fat and muscle at the same time. Um, and that's typically going back to that bulky conversation. That can happen to women when they're gaining lean mass. They're gaining muscle mass, but they're also gaining fat mass at the same time because they're unintentionally eating in a calorie surplus. So the reason I like body recomposition, it's kind of that quote-unquote toned look that a lot of people are searching for. Um, but the reason I like body recomposition is because it makes you focus on your muscle mass, which is crucial for women as we age, all people. We are under-muscled as a society. And so when we focus on our muscle, everything else kind of falls into place. Um, you can't under-fuel or you won't build muscle. You can't overtrain or you won't build muscle. So applying all of the nutrition and strength training things together will maybe be a slower process but so much more sustainable, and you'll end up being a lot happier with the aesthetic outcome of that.

    17. JSJay Shetty34:02

        I think you're spot on. I was, I think without knowing I was eating around 3,000 calories a day, and like my, you know, I need to be at 2,500 or-

    18. SRDr. Shannon Ritchey34:10

        Yeah

    19. JSJay Shetty34:10

        ... and if I'm in a deficit, like at a 2,000 or 2,200-

    20. SRDr. Shannon Ritchey34:13

        Yeah

    21. JSJay Shetty34:13

        ... or whatever it is.

    22. SRDr. Shannon Ritchey34:14

        Yeah.

    23. JSJay Shetty34:14

        And so for me it was, I was definitely doing that, and not only was I not happy about just, like, not being able to fit into my normal clothes or whatever it was, it was also not leading to the results that I was looking for.

    24. SRDr. Shannon Ritchey34:25

        Yeah.

11. 34:26 – 39:28

    What Is Effective Training Stimulus?

    1. SRDr. Shannon Ritchey34:26

       Yeah.

    2. JSJay Shetty34:26

       Uh, and so what I've had to do, and I wanted to get your sense on this, so now I do about 80 to 100 grams of protein, which is significantly less than what I was doing. So before I was doing like 150-

    3. SRDr. Shannon Ritchey34:39

       Uh-huh. Uh-huh

    4. JSJay Shetty34:39

       ... or something like that. Now I'm at, like, 80 to 100 grams of protein a day.

    5. SRDr. Shannon Ritchey34:43

       Mm-hmm.

    6. JSJay Shetty34:43

       Is that just slowing down how long it takes to build muscle for me? Even, but that is also more aligned with my goals because I'm able to do that with a calorie deficit, whereas if I was to eat 150 grams, I'd probably be in a calorie surplus, obviously I'm plant-based so that applies to it.

    7. SRDr. Shannon Ritchey34:59

       Yeah.

    8. JSJay Shetty34:59

       But also because honestly I was struggling with, like, my gut was not enjoying eating 150 grams of protein.

    9. SRDr. Shannon Ritchey35:05

       Yeah, totally.

    10. JSJay Shetty35:06

        My, my gut just couldn't take that. Do you hear that at all from people where they just can't digest that amount of protein or?

    11. SRDr. Shannon Ritchey35:11

        Yes, especially if they're using lots of, like, powders and stuff. I, I hear that a lot. Training stimulus is the most important for muscle growth. You do need protein, and protein, um, eating at a higher amount of protein might make your workout more effective. So, but it doesn't mean that you won't build muscle at all. The training stimulus is the most important part. So I love what you're saying because I think there is kind of guardrails around these things. Like, these are the recommendations of what you can do, but you can tinker within this and find what works best in your own lifestyle and what you can stay consistent with. Because the truth is you're probably building muscle. It just might be slower than if you were eating 150 grams per day.

    12. JSJay Shetty35:53

        Yeah. Yeah. Got it. Yeah, I need to find a way to, I'm, I'm testing different protein sources as well.

    13. SRDr. Shannon Ritchey36:00

        Love.

    14. JSJay Shetty36:00

        Being plant-based.

    15. SRDr. Shannon Ritchey36:01

        Yes.

    16. JSJay Shetty36:01

        Of like really feeling like the powders and the bars and stuff are just not great.

    17. SRDr. Shannon Ritchey36:06

        Mm-hmm.

    18. JSJay Shetty36:06

        And trying to find them naturally but without adding the calorie surplus.

    19. SRDr. Shannon Ritchey36:11

        It's so hard.

    20. JSJay Shetty36:12

        Which, which is, like, a really interesting dynamic. Yeah.

    21. SRDr. Shannon Ritchey36:14

        Yes. It's so hard 'cause, like, if you're eating tofu and beans and things-

    22. JSJay Shetty36:18

        Yes

    23. SRDr. Shannon Ritchey36:18

        ... to get that amount of protein without being in a s- overall calorie surplus is difficult. Um, yeah, it is, it is hard. What does your wife think about all that?

    24. JSJay Shetty36:28

        No, she, she agrees.

    25. SRDr. Shannon Ritchey36:29

        Yeah.

    26. JSJay Shetty36:29

        We- we're both, we're both tinkering with this stuff-

    27. SRDr. Shannon Ritchey36:30

        Yeah

    28. JSJay Shetty36:30

        ... all the time.

    29. SRDr. Shannon Ritchey36:31

        Yeah.

    30. JSJay Shetty36:31

        And, and I thinkThe reason why I wanted to have this very open and honest conversation with you here on the show is because I think this is the kind of stuff people are really dealing with and struggling too-
12. 39:28 – 41:27

    Should You Go Beyond 30 Reps?

    1. JSJay Shetty39:28

       If you're pushing to failure, is there a difference between heavy weight, low reps, or light weight, high reps?

    2. SRDr. Shannon Ritchey39:36

       You can see the same strength and muscle growth whether you are lifting four reps all the way up to 30 reps. As long as your final rep is to failure or near muscular failure, you can use anywhere in between. That might evolve based on your training status, based on the day, based on the exercise. Some exercises I love to go really heavy and do, like, four or six reps, and some exercises I prefer to go a little lighter and do, like, eight to 12 reps. You can do all the way up to 30. 30 is kind of, that's kind of brutal.

    3. JSJay Shetty40:07

       30 reps.

    4. SRDr. Shannon Ritchey40:07

       But yeah, you can do up to 30 reps. Science shows that.

    5. JSJay Shetty40:10

       In one go.

    6. SRDr. Shannon Ritchey40:11

       In one go if you train close to failure. Um, the problem with doing that high of rep is people typically stop because of fatigue, like we talked about earlier. They don't stop be- because of true muscular failure.

    7. JSJay Shetty40:22

       Yeah.

    8. SRDr. Shannon Ritchey40:23

       But knowing that you have the option of I could do four, I could do 30, I could do anywhere in between, then you can choose a weight that feels comfortable for you because I think that's a barrier for a lot of women especially is they're like, "I don't wanna lift heavy. Muscle building isn't for me 'cause I don't wanna go lift heavy." Well, you can lift relatively light and go for 20 reps and see the same muscle growth as if you were to lift a heavy barbell for four reps, as long as you're training close to failure.

    9. JSJay Shetty40:47

       There's such a myth around just wanting to lift heavier-

    10. SRDr. Shannon Ritchey40:51

        Yes

    11. JSJay Shetty40:51

        ... and lift more, and then feeling the pressure of I can't.

    12. SRDr. Shannon Ritchey40:55

        Yes.

    13. JSJay Shetty40:55

        Or whatever it may be. And, and again, going back to the failure point is far better of a marker than how heavy you're lifting now.

    14. SRDr. Shannon Ritchey41:03

        Yes. Yes.

    15. JSJay Shetty41:04

        Yeah.

    16. SRDr. Shannon Ritchey41:04

        'Cause some bodyweight exercises too can get you close to failure.

    17. JSJay Shetty41:07

        You literally just read my mind.

    18. SRDr. Shannon Ritchey41:08

        Yeah.

    19. JSJay Shetty41:08

        I was about to ask that question next.

    20. SRDr. Shannon Ritchey41:09

        Yeah.

    21. JSJay Shetty41:09

        I was gonna ask you, if someone goes, "I don't have a gym. I don't have a gym membership, can't afford it, don't have access to one. I have very little time to work out right now. Maybe I have 20 minutes. I only have space to do body weight in my, on my bedroom floor or on my living room floor." What is the difference between

13. 41:27 – 45:35

    Start With Bodyweight and Keep Moving

    1. JSJay Shetty41:27

       body weight and then barbell weights or, you know, any other type of weight?

    2. SRDr. Shannon Ritchey41:31

       If you're training close to failure, it doesn't matter. You can do, I like to use pushups as an example.

    3. JSJay Shetty41:36

       Mm-hmm.

    4. SRDr. Shannon Ritchey41:36

       A lot of people can't do more than 30 pushups physically. Like, they would fail before they got to 30 pushups, and so that is a, an effective stimulus for building muscle. If you could do more than 30 pushups, then your body weight is not challenging enough.

    5. JSJay Shetty41:51

       Mm-hmm.

    6. SRDr. Shannon Ritchey41:51

       Pull-ups, same thing. You could do maybe just a few pull-ups before getting close to failure, and that's a bodyweight exercise. However, there are some bodyweight exercises that are just difficult to load up enough, so like a lunge, for example. You might feel like you could do 100 lunges or more, um, just because they're stronger muscles. They do require external load in the form of a machine, a cable, a barbell, a kettlebell, whatever you have. But this is why I say yes, some bodyweight exercises can absolutely be effective. But just go back to can I do more than 30 reps, and if I can, it's not heavy enough, and maybe it means involving, uh, or investing in a set of dumbbells or a kettlebell or two, or whatever you need to add that external load.

    7. JSJay Shetty42:34

       If someone wanted to just get started tomorrow, and they've almost not thought about their physical health for a long time-Where should they start?

    8. SRDr. Shannon Ritchey42:41

       What's really cool about beginners is that they will see results with far less stimulus than those that are trained.

    9. JSJay Shetty42:50

       Mm-hmm.

    10. SRDr. Shannon Ritchey42:50

        So if you have already been working out, the bar is higher. You do need to apply some of these things that we're talking about if you already have a consistent workout routine. If you don't, you can do far less than that and see results pretty quickly. Um, it's what's called, like, newbie gains.

    11. JSJay Shetty43:05

        Mm-hmm.

    12. SRDr. Shannon Ritchey43:05

        So this is really exciting for someone that's new. It's really motivating to keep going 'cause you're like, "Oh, I don't e- I don't have to smash my body."

    13. JSJay Shetty43:12

        How many squats should the average person be able to do?

    14. SRDr. Shannon Ritchey43:14

        I don't think that there's a number that matters. I think what matters is overall muscle growth and strength, and there are a variety of exercises you can do to build muscle growth and strength. I will say I have not, again, this is contentious, but I have not done squats in, like, over five years. I just don't do that. Squats have never felt good on my back. Like, I'm one of those people that has to lean far forward, and I don't enjoy them, and so I don't do them. And I think giving myself that freedom-

    15. JSJay Shetty43:47

        Mm-hmm

    16. SRDr. Shannon Ritchey43:47

        ... to not do exercises that I just hated-

    17. JSJay Shetty43:50

        Mm-hmm

    18. SRDr. Shannon Ritchey43:50

        ... was so freeing for me and allowed me to stay so much more consistent, and my body didn't hurt. Like, I just really struggled with so much chronic pain, and that's because I was forcing myself to do exercises that were making it worse.

    19. JSJay Shetty44:04

        Yeah.

    20. SRDr. Shannon Ritchey44:05

        Not to say that squats are automatically gonna give you back pain. I'm not saying that.

    21. JSJay Shetty44:08

        You're just saying for you.

    22. SRDr. Shannon Ritchey44:10

        For me.

    23. JSJay Shetty44:10

        Yeah, yeah.

    24. SRDr. Shannon Ritchey44:10

        And I think that everyone can kind of find those things for themselves. Some people hate pushups. You don't have to do pushups. You can do chest presses. Works the exact same muscle group. What I will say is you don't want to ignore any muscle group.

    25. JSJay Shetty44:22

        Yeah.

    26. SRDr. Shannon Ritchey44:22

        So work all of the muscle groups in your body, but just there's so many different exercises. We have so many different options, so you can choose what, what you like and what feels good for you.

    27. JSJay Shetty44:29

        Yeah, you can work that muscle group in another way.

    28. SRDr. Shannon Ritchey44:32

        So many different ways.

    29. JSJay Shetty44:32

        There's not just one way. And, and yeah, mine are RDLs. I just like... There's... It's the worst thing. Like, I'll be in pain-

    30. SRDr. Shannon Ritchey44:40

        Yes
14. 45:35 – 48:01

    The Biggest Weight Loss Mistake

    1. JSJay Shetty45:35

       thing we're getting wrong about losing weight right now?

    2. SRDr. Shannon Ritchey45:37

       We are over-glorifying exercise as a fat loss tool. It just doesn't move the needle as much as we think. When you do that, when you're focusing on cardio to lose fat, not only do we see from many studies that it produces underwhelming fat loss, but there's an opportunity cost. Maybe you're doing cardio or kind of going to these really hard workout classes or whatever it may be to lose fat, but you're not intentionally strength training. And the opportunity cost is that when you lose weight overall, let's say you're in a calorie deficit and you're losing weight, that weight can come from both fat and muscle unless you are intentionally strength training. So we see that 25% of weight loss can come from muscle if you're not properly strength training. So there's an opportunity cost. So I think that's the biggest thing that people do wrong is they over prioritize-

    3. JSJay Shetty46:30

       Cardio

    4. SRDr. Shannon Ritchey46:30

       ... cardio. And make strength training kind of the cornerstone of your routine. And that way, any weight loss is coming from fat, not muscle.

    5. JSJay Shetty46:39

       Mm-hmm. So that's a, that's a shift we can make.

    6. SRDr. Shannon Ritchey46:42

       I think so. Yeah.

    7. JSJay Shetty46:42

       Yeah, I think that was a big one for me, too. I think I was, like, playing so much sport.

    8. SRDr. Shannon Ritchey46:46

       Yes.

    9. JSJay Shetty46:47

       And I was just not losing the fat that I had left to lose. Like, it just... I was j- I wasn't... And because you're not building any muscle-

    10. SRDr. Shannon Ritchey46:55

        Totally. Totally

    11. JSJay Shetty46:56

        ... it was, it was... Yeah, it didn't make any difference really.

    12. SRDr. Shannon Ritchey46:59

        And you're very active, which is great.

    13. JSJay Shetty47:01

        Yeah. Yeah.

    14. SRDr. Shannon Ritchey47:01

        There was actually a recent paper that came out that I thought was really illuminating. They studied over 5,000 women aged, I think it was over 60, like 60 to 99 or something, and they followed them for eight years. And they found that the people that lived the longest were the strongest, and this was even up against other women that were very active. So being active is not enough. Having more muscle and strength gives you that extra layer of protection. And I know that people think about, like, "Oh, I'll worry about that when I'm older." It's like, no, what you're doing now is so important because this is all compounding on itself. You can't wait until you're older to build muscle because it does take years. And like, like you and I are even talking about, like, even if you're doing all the right things, you still have to tinker. You still have to figure out-

    15. JSJay Shetty47:46

        Yeah

    16. SRDr. Shannon Ritchey47:46

        ... like how can this work within my lifestyle, within my goals, within how I wanna eat, with what activities I wanna do as my cardio. So there is a learning period. Um, it's a skill that you have to develop. So I don't think we should wait until we get to that age to develop our muscle and strength.

15. 48:01 – 48:44

    You Can Build Muscle at Any Age

    1. JSJay Shetty48:01

       What's the cutoff point from which you can't build muscle as much as fast anymore?

    2. SRDr. Shannon Ritchey48:06

       There is no cutoff point. You can build muscle at any age. I will say, as you get older, and I don't know the cutoff age of, like, when it gets harder.

    3. JSJay Shetty48:15

       Mm-hmm.

    4. SRDr. Shannon Ritchey48:16

       But as you get older, recovery demand gets higher. So you just typically don't recover as well when you're older. And so it does get harder to add a lot of volume of exercise because you're just not recovering from that. Um, so using your 20s and your 30s to build a bank of muscle, you will be so happy with yourself-

    5. JSJay Shetty48:36

       Mm-hmm

    6. SRDr. Shannon Ritchey48:36

       ... that you did that when you get into your 40s, 50s, beyond. But if you're listening and you're in your 40s, 50s, beyond, it's never too late.

    7. JSJay Shetty48:43

       What

16. 48:44 – 50:55

    Why Nutrition Is Key for Weight Loss

    1. JSJay Shetty48:44

       should we be doing for weight loss?That we're not doing right now

    2. SRDr. Shannon Ritchey48:48

       So I will say, again, I'm not formally trained in nutrition, but nutrition is really the primary piece for, for weight loss and fat loss. What I do, and I have body recompositioned three times now. So I did it once before my first, uh, baby, and then I did it in between my pregnancies, and then I'm doing it for the third time now after my second.

    3. JSJay Shetty49:08

       Explain to me how you define body recomposition.

    4. SRDr. Shannon Ritchey49:10

       Body recomposition is losing fat while building muscle, and those two processes I like to think of as individual processes, but they can happen at the same time. They can happen, um, whether you are new to training or whether you're trained. Like someone like me can still body recomposition. Someone like you that's already trained, you can still body recomposition with the right ingredients. But I like to think about nutrition as your primary tool for fat loss, and what I have found the most success in is being in a very slight calorie deficit. Not in a huge calorie deficit because that's really hard to sustain, and you kind of end up yo-yoing. So a very slight-

    5. JSJay Shetty49:46

       I can relate.

    6. SRDr. Shannon Ritchey49:47

       Yes. Oh my gosh, yeah, same. I used to like eat nothing during the week, and then I would just binge on the weekends.

    7. JSJay Shetty49:52

       Literally.

    8. SRDr. Shannon Ritchey49:52

       And it just is like, why?

    9. JSJay Shetty49:52

       That is what I'm doing right now. [laughs]

    10. SRDr. Shannon Ritchey49:54

        Yes.

    11. JSJay Shetty49:54

        I'm just making up for all... I, like the binge is ruining the deficit of the entire five, six days.

    12. SRDr. Shannon Ritchey50:01

        Yes. I, I heard a metabolic scientist say, "Hunger always wins." Like, it's always going to win, so you have to work with your physiology. Our body does not like aggressive energy deficits because our body's always trying to keep us safe.

    13. JSJay Shetty50:13

        Mm-hmm.

    14. SRDr. Shannon Ritchey50:14

        And if it senses an energy deficit, hunger increases-

    15. JSJay Shetty50:17

        Mm-hmm

    16. SRDr. Shannon Ritchey50:17

        ... cravings increase, and so it's our, our body kind of working against itself. But if the calorie is deficit is slight enough that your body doesn't feel like it's in an energy scarcity, you can sustain that and see better results. But it's not going to be an overnight thing, but it, it is something that you can sustain and again, compounds.

    17. JSJay Shetty50:36

        Yeah. Yeah. That's, that's helpful to hear because I find that I can do that sometimes where I can pretty much fast the whole day, and then at night you're just like-

    18. SRDr. Shannon Ritchey50:43

        Totally

    19. JSJay Shetty50:44

        ... just going crazy, and then you're like, wait a minute, what was the point of that? Because sure, I made it till 6:00 PM and, you know, had done a extreme fast, and now I'm just, you know, going crazy.

    20. SRDr. Shannon Ritchey50:54

        Right.

    21. JSJay Shetty50:54

        Or

17. 50:55 – 55:21

    The Truth About Cheat Meals

    1. JSJay Shetty50:55

       once a week. If someone is gonna have a cheat meal, how does it have to work? Talk to me about is that even worth it? Should it be, or should it be a general balance throughout the week? What do you recommend when it comes to that?

    2. SRDr. Shannon Ritchey51:05

       That's interesting. I've never really seen meals as like cheat meals or cheat days or anything like that. I just typically like to apply what we call gentle consistency into my nutrition. So for the most part, 80% of what I eat is highly nutritious within my, um, calorie plan for, based on my goals, within my protein goals. But 20% of the time I'm going out to eat with my husband, and we always get dessert. I typically have a cocktail or two, and I plan that in, for my week. And I do that, you know, a couple, couple times every week, but I don't necessarily see it. I think it's a mindset shift. Like I don't see it as the cheat meal. I just see it as like part of my lifestyle.

    3. JSJay Shetty51:49

       Yeah.

    4. SRDr. Shannon Ritchey51:50

       Um, and I think that that's what's so hard for so many of us. We're so black and white when it comes to nutrition, and I think, I know. It... Why is it so hard? It, it really is, and I think it just does take time, and this is also why tracking your food is, takes a lot of time. It's annoying.

    5. JSJay Shetty52:05

       Mm-hmm.

    6. SRDr. Shannon Ritchey52:06

       Maybe there's an AI tool now that like makes it easier.

    7. JSJay Shetty52:08

       [laughs]

    8. SRDr. Shannon Ritchey52:08

       I don't know, but it can be so helpful so that you can kind of understand like, oh, I can have my favorite food and it not derail me. Um, but, or like I am, like I'm really undereating here. No wonder I'm so starving and binging all the time.

    9. JSJay Shetty52:23

       Mm-hmm.

    10. SRDr. Shannon Ritchey52:23

        Um, so getting some clarity around where you're sitting on your, on your calories can be really helpful.

    11. JSJay Shetty52:29

        I had a really good system where I, I'm pretty much eating really extremely healthy, probably like six and a half days a week.

    12. SRDr. Shannon Ritchey52:35

        Yeah.

    13. JSJay Shetty52:36

        And then I'm allowing one meal for m- myself to eat something that, like I'm talking about like burger, fries or something like that, right?

    14. SRDr. Shannon Ritchey52:42

        Yes. Yes.

    15. JSJay Shetty52:43

        But I'm, I'm not sure if some of that burger, fries, dessert that I'm having is so extreme from a calorie point of view and from a nutrition point of view that it's actually setting me back, and I need to kind of make a shift there.

    16. SRDr. Shannon Ritchey52:55

        Probably not. I would s- I would say probably not.

    17. JSJay Shetty52:57

        It's probably all in my head.

    18. SRDr. Shannon Ritchey52:58

        Yeah, I just had a burger-

    19. JSJay Shetty52:59

        Yeah, it's all in my head. Yeah. It's all in my head.

    20. SRDr. Shannon Ritchey52:59

        Yeah. I just had a burger and fries last night. Like I-

    21. JSJay Shetty53:02

        [laughs]

    22. SRDr. Shannon Ritchey53:02

        ... I truly think, I mean, I love a burger and fries.

    23. JSJay Shetty53:05

        Yeah.

    24. SRDr. Shannon Ritchey53:05

        Like it's the best.

    25. JSJay Shetty53:06

        Yeah.

    26. SRDr. Shannon Ritchey53:06

        Again, I would track it and see like-

    27. JSJay Shetty53:07

        Yeah

    28. SRDr. Shannon Ritchey53:08

        ... you might find like, oh, this isn't really setting me back as, as much as-

    29. JSJay Shetty53:11

        Yeah

    30. SRDr. Shannon Ritchey53:11

        ... I think it is.
18. 55:21 – 57:36

    Finding Balance in Your Fitness Routine

    1. SRDr. Shannon Ritchey55:21

       Yes

    2. JSJay Shetty55:21

       ... that comes with it. How long did it take you to kind of get rid of some of those emotional things, at least in your personal experience? I know it's, you're not a nutritionist-

    3. SRDr. Shannon Ritchey55:28

       Yeah, yeah

    4. JSJay Shetty55:28

       ... or a dietician. We're not talking about that. But even for you personally, was there ever a period where you went through where it was like, I still feel guilty, or I shame myself? 'Cause I know that's what I hear from our audience and community, too, where it's like you're doing well, and then you have one bad day, and then you guilt and shame yourself, and now it's ruined your week. And now for the rest of the month you don't work out. Or you've been good for 30 days, and you had an off week, and now you went on vacation, and now you're mad at yourself. Like, talk to me a bit about that.

    5. SRDr. Shannon Ritchey55:55

       Oh, yeah. I've been through all of the different chapters of my relationship with my food. And it started with kind of undereating during the week, eating as little as possible, and then binging on the weekends. And then once I shifted to more of, like, a balanced nutrition, so, like, eating enough protein, fueling enough, that helped a little bit. And this was only, you know, several years ago. But I still kind of felt, you do feel that guilt. Like, that doesn't always go away, where you're like, "I shouldn't have this cocktail," or, "I shouldn't have this dessert," or, "I shouldn't have this piece of pizza." And that food noise, I just don't know that it ever fully goes away. It's gotten so much better, I will say. Like, again, last night I had a burger and fries at my hotel, and I was like, it's so weird. I was just reflecting. I was like, I don't feel guilty about this at all. Like, I'm enjoying this. Because I know that 80% of the time, like, I eat really well to fuel my body, and I have seen time after time that having some meals that I really enjoy sprinkled into my life just does not derail my progress.

    6. JSJay Shetty57:00

       Yeah, yeah.

    7. SRDr. Shannon Ritchey57:00

       Now, if you're trying to, like, prepare for a bikini competition, like, all those things do matter, but most of us aren't trying to do that. We just wanna feel confident in our bodies and feel like we have less noise around that food.

    8. JSJay Shetty57:12

       Yeah. For sure. For sure. Wanted to hand you, uh, our little friend here.

    9. SRDr. Shannon Ritchey57:17

       [laughs]

    10. JSJay Shetty57:18

        [laughs]

    11. SRDr. Shannon Ritchey57:19

        Oh my gosh. You had this hiding back there?

    12. JSJay Shetty57:21

        Yes.

    13. SRDr. Shannon Ritchey57:21

        I didn't even notice.

    14. JSJay Shetty57:22

        [laughs]

    15. SRDr. Shannon Ritchey57:22

        Oh, that's so good.

    16. JSJay Shetty57:23

        And I wanted to ask you, because I think one of the things you speak s- you're, like, such a proponent of this, and I've heard it today, which is, like, this, you don't have to crush yourself. You don't have to just think that you have to sweat. What

19. 57:36 – 1:01:06

    Why Feet Are the Most Neglected Body Part

    1. JSJay Shetty57:36

       parts of our body on a daily basis are we putting stress on that we don't even realize?

    2. SRDr. Shannon Ritchey57:41

       Feet first. I like to think people neglect feet. We shove our feet in socks and shoes that are too tight. Hi, I'm wearing pointy shoes right now. [laughs]

    3. JSJay Shetty57:52

       [laughs] They're wonderful, by the way.

    4. SRDr. Shannon Ritchey57:53

       Thank you.

    5. JSJay Shetty57:54

       Yeah, yeah, yeah.

    6. SRDr. Shannon Ritchey57:54

       But, you know, it's not good for our feet.

    7. JSJay Shetty57:56

       Yeah.

    8. SRDr. Shannon Ritchey57:57

       And this compounds over decades to the point where we lose neuromuscular connection to our feet. And you should be able to articulate each of your toes. Listeners can try this right now. Can you leave all four to- toes down and just lift up your big toe?

    9. JSJay Shetty58:13

       Yes.

    10. SRDr. Shannon Ritchey58:14

        Okay. And then do the opposite. Big toe down, all four little toes lift up.

    11. JSJay Shetty58:18

        Yes.

    12. SRDr. Shannon Ritchey58:18

        Okay. Great. You're already, like, n- 90% better than most people. Can you bring your big toe towards midline, so towards the inside of your shoe, like this with your big toe?

    13. JSJay Shetty58:29

        Yes. If your shoe's big enough. [laughs]

    14. SRDr. Shannon Ritchey58:32

        You are, yeah, if your shoe is big enough. Like, I'm, I can't do any of that right now with these pointy shoes.

    15. JSJay Shetty58:35

        Yeah.

    16. SRDr. Shannon Ritchey58:36

        But most people cannot do that, even though we have those muscles there to be able to do that, but we've lost the wiring, we've lost the connection-

    17. JSJay Shetty58:43

        Wow

    18. SRDr. Shannon Ritchey58:43

        ... because we've stuffed our feet in socks and shoes that are too tight. And so this is why I'm a proponent of working out barefoot or in socks so that you can feel the floor.

    19. JSJay Shetty58:53

        Oh, really?

    20. SRDr. Shannon Ritchey58:54

        You can connect to your feet. If you're doing cardio or high-intensity stuff where you're jumping, you might want a shoe on to help you absorb some of that force. But lifting weights, I like to lift weights barefoot. I think it is, um, one way for us to improve the neuromuscular connection to our feet. We're also, in Evlo, we're always doing mobility warmups, so we're always doing foot and ankle mobility warmups to rewire that connection from our brain to our feet. Because everything from the feet up, your, your foot is your platform. It will dictate the forces that go through your knee, the forces that go through your hip, the forces that go through your spine, all the way up the chain. So if this is rigid and isn't working how it should be, everything else up the chain isn't going to work properly.

    21. JSJay Shetty59:34

        Wow. Any others? That was great. I never thought... You don't even think about-

    22. SRDr. Shannon Ritchey59:37

        Yeah, you didn't think I was gonna give you that, did you? [laughs]

    23. JSJay Shetty59:38

        Yeah, you don't even think about your feet. Like, that-

    24. SRDr. Shannon Ritchey59:40

        No

    25. JSJay Shetty59:40

        ... that's why I love that answer-

    26. SRDr. Shannon Ritchey59:41

        Yeah

    27. JSJay Shetty59:41

        ... is because your feet are, you just said, your feet are your platform.

    28. SRDr. Shannon Ritchey59:44

        Yes.

    29. JSJay Shetty59:45

        And the feet are how we feel everything else.

    30. SRDr. Shannon Ritchey59:47

        Yes.
20. 1:01:06 – 1:02:45

    Why You Should Train Your Eyes

    1. SRDr. Shannon Ritchey1:01:06

       nerd out about this topic.

    2. JSJay Shetty1:01:06

       Yeah. Is there any other area of the body that you wanna pick on for, for the stress that we-

    3. SRDr. Shannon Ritchey1:01:10

       Um

    4. JSJay Shetty1:01:10

       ... don't think about?

    5. SRDr. Shannon Ritchey1:01:11

       Yes, I'm gonna give you maybe, maybe another unexpected-

    6. JSJay Shetty1:01:13

       Please

    7. SRDr. Shannon Ritchey1:01:13

       ... one. Um, the eyes.

    8. JSJay Shetty1:01:15

       Interesting.

    9. SRDr. Shannon Ritchey1:01:16

       So eyes are very important, obviously, for so many different reasons.Our five senses give us information about what's going on in the environment around us and tell our nervous system if there is a threat or if we're safe, and that can dictate muscle tone. So you're more relaxed if you don't feel like there's a threat. If your nervous system senses there's something around me that might not be safe, your muscles tense up. And that can lead to joint dysfunction over time. It can lead to neck issues, headaches. But the eyes take in, I think it's about 10 billion bits per second of information, a ton of information, at one given time. And so if you're giving your eyes good information, the rest of your body can follow suit. But a lot of times what we're doing is we're staring at screens that are this far away from us. We're not ever looking out into the distance. Um, we put on glasses, and we just get stronger and stronger and stronger prescriptions. But when you start to train your eyes, you might feel like your body moves better because you have better information. Your nervous system has better information. Headaches can go away. Neck pain can go away. Um, so eye drills were something that I gave my patients a lot too, uh, when they would come to me with neck and shoulder stuff.

    10. JSJay Shetty1:02:27

        Well, which you don't even think about again.

    11. SRDr. Shannon Ritchey1:02:29

        You don't think about it, yeah.

    12. JSJay Shetty1:02:30

        Yeah, you're just kind of like looking around, not even thinking about your eye muscles.

    13. SRDr. Shannon Ritchey1:02:33

        Totally.

    14. JSJay Shetty1:02:33

        Wow.

    15. SRDr. Shannon Ritchey1:02:33

        You're not thinking about it at all. And it, it can make us... It can help with posture as well because if you're trying to look at something and you're-

    16. JSJay Shetty1:02:40

        Yeah

    17. SRDr. Shannon Ritchey1:02:40

        ... cranking your head forward all day long, but if you have better, cleaner information through your eyes, it helps with posture as well.

21. 1:02:45 – 1:05:11

    How to Improve Your Posture

    1. JSJay Shetty1:02:45

       You brought up posture. What can we do for better posture? Like, I, I believe the more I've been working out and building muscle, my posture has improved-

    2. SRDr. Shannon Ritchey1:02:52

       Yes

    3. JSJay Shetty1:02:52

       ... drastically.

    4. SRDr. Shannon Ritchey1:02:53

       Yes.

    5. JSJay Shetty1:02:53

       And I can't believe before when I used to pretend to have to stand like this.

    6. SRDr. Shannon Ritchey1:02:57

       Yes.

    7. JSJay Shetty1:02:58

       And now you're like, oh, your body's actually doing that for you naturally. Talk to me about the connection between posture, muscle, and just what we can do to get better posture.

    8. SRDr. Shannon Ritchey1:03:06

       Posture, I would say posture is a function of your environment. So how you are posturing all day long will influence how your body holds itself. But strength training is one of the best things you can do for your posture. And getting strong all over. It's not just your back muscles. All of your muscles need to be strong in order for your skeleton to be held in a good posture. Um, so strength training is the number one thing. But I always say posture is complicated, so if you are having issues, go see a provider. And I know that's not a very, like, nobody wants to hear that, but it's so complex. Like we just talked about, it could be originating at your feet. It could be because of originating at your eyes, could be originating in a place that you don't even realize you're doing. And so just giving you shoulder blade squeezes and telling you that's gonna improve your posture, I just don't think that that's very effective because it's so complex.

    9. JSJay Shetty1:04:00

       Yeah. Yeah. No, it's, it's been a game changer for me.

    10. SRDr. Shannon Ritchey1:04:04

        Yeah, same.

    11. JSJay Shetty1:04:04

        Because I feel like we're all on our phones, so my posture was getting weaker just by the fact that I'm constantly holding my phone and looking down, and I could start to feel neck pain and upper shoulder pain. And then working out has definitely just made it easier to have better posture and at the same time notice how easy it is to kind of to and fro-

    12. SRDr. Shannon Ritchey1:04:26

        Yes

    13. JSJay Shetty1:04:26

        ... between having good posture and not-

    14. SRDr. Shannon Ritchey1:04:28

        Yes

    15. JSJay Shetty1:04:28

        ... because of our phones and our devices. And even for everyone who's just sedentary all day-

    16. SRDr. Shannon Ritchey1:04:33

        Yes

    17. JSJay Shetty1:04:33

        ... like sitting even like this, even when we're doing the podcast, I'm always in my head thinking, "Gosh, like we're sitting for so long."

    18. SRDr. Shannon Ritchey1:04:39

        Yeah, totally.

    19. JSJay Shetty1:04:39

        And, and it's great to have the conver- And I love it, but at the same time I'm like, "Gosh, we need to move so much more throughout the day."

    20. SRDr. Shannon Ritchey1:04:45

        We need to move. We need to, like... A- and that's why I say, like if you're sitting all day long, get up and try to move at least once an hour because that will be far more beneficial than taking 20 minutes a day to like squeeze your shoulder blades together. What you're doing throughout your day is so much more important. Yeah, getting up, moving around, circling your hips, moving your feet, moving your ankles, maybe doing some eye drills, looking out into the distance. All of those things can make huge impacts on

22. 1:05:11 – 1:07:51

    Simple Ways to Get Your Body Moving

    1. SRDr. Shannon Ritchey1:05:11

       your posture.

    2. JSJay Shetty1:05:11

       I was gonna ask that. How... Let's formu- formulate that for people. What's a great three-minute workout you could do every hour or movement you could do every hour that people could do at work, at their desk, at home, wherever they are-

    3. SRDr. Shannon Ritchey1:05:24

       Yes

    4. JSJay Shetty1:05:25

       ... that would help them stay active the whole day?

    5. SRDr. Shannon Ritchey1:05:27

       Some jumping jacks. Simple, gets your body moving, gets your eyes up.

    6. JSJay Shetty1:05:32

       Mm-hmm.

    7. SRDr. Shannon Ritchey1:05:32

       Um, makes your arms move out to the side, your legs move out to the side. We're so forward and backwards. Um, so doing some jumping jacks would be great. Circling your feet, circling your hips, circling your shoulders. Um, maybe you do that for about a minute. So a minute of jumping jacks, a minute of just like overall mobility a- around your whole body, starting with the feet, moving all the way up. And then maybe a minute of breathwork. I think that a minute of breathwork might be the most impactful thing that you could do for your whole day. So what I recommend for breathwork is hugging your ribcage so that you can feel your ribs move, because we want our ribcage to inflate so the diaphragm moves downwards. And that allows the kind of canister of our abdominals to work properly and our breath mechanics to work proper- properly, and the lungs expand. So breathe in through your nose and feel your ribs move out into your hands, up towards your shoulders, and then just breathe out, and don't contract ev- anything, just let it all go. And feel how it just passively recoils back to midline, and your shoulders relax, and your jaw relaxes. And then maybe just take five deep breaths like that. Breathe in, feel the ribcage expand, not just side to side, but forward, backwards, and at the angles, and then breathe out. And just doing that can immediately reset your nervous system. We include that in the beginning and end of every single one of our classes, and it immediately cen- centers you. Like even just doing that, I just felt like-

    8. JSJay Shetty1:06:54

       Yeah

    9. SRDr. Shannon Ritchey1:06:55

       ... oh, just this sense of calm.

    10. JSJay Shetty1:06:56

        Yeah, it's like giving yourself a hug too, so it's like-

    11. SRDr. Shannon Ritchey1:06:57

        Yeah, it is. I know.

    12. JSJay Shetty1:06:58

        Yeah, yeah, yeah.

    13. SRDr. Shannon Ritchey1:06:59

        It's nice.

    14. JSJay Shetty1:06:59

        Oh, that's great. I, I'm gonna use that. I've never had that before.

    15. SRDr. Shannon Ritchey1:07:01

        Good. Good.

    16. JSJay Shetty1:07:02

        What's that technique called?

    17. SRDr. Shannon Ritchey1:07:04

        Diaphragmatic breathing.

    18. JSJay Shetty1:07:05

        Oh, it's... Oh, that is just diaphragmatic breathing.

    19. SRDr. Shannon Ritchey1:07:06

        Yes.

    20. JSJay Shetty1:07:06

        You're just holding yourself.

    21. SRDr. Shannon Ritchey1:07:07

        But the cue of your hands-

    22. JSJay Shetty1:07:09

        Yeah

    23. SRDr. Shannon Ritchey1:07:09

        ... helps you know what should be moving.

    24. JSJay Shetty1:07:11

        Yes. Yes.

    25. SRDr. Shannon Ritchey1:07:11

        So the ribcage moving and inflating, and... 'Cause a lot of people breathe either with their shoulders-

    26. JSJay Shetty1:07:16

        Yes

    27. SRDr. Shannon Ritchey1:07:16

        ... or with their belly. We've been taught to breathe with our belly. It's actually the ribcage that should be expanding as you inhale.

    28. JSJay Shetty1:07:20

        Oh, got it.

    29. SRDr. Shannon Ritchey1:07:21

        Yeah.

    30. JSJay Shetty1:07:21

        That's neat. Yeah, I like that practice. Yeah.
23. 1:07:51 – 1:11:13

    Why Fitness Doesn’t Have to Be Complicated

    1. JSJay Shetty1:07:51

       What's the, uh, is there a different recommendation that you have for people in their 20s, 30s, 40s, and 50s in terms of what their workouts should look like?

    2. SRDr. Shannon Ritchey1:08:00

       No, I really don't. And I think that the fitness industry loves to overcomplicate this. And I think specifically the group of people that are being told that they need to do something different is people in peri and post-menopause. And we just see that these women can train similarly. Again, you're training close to failure, anywhere from four reps all the way up to 30 reps. You are targeting muscles one to two times per week, two-ish times if you can. You're giving your body enough recovery. We see that even in peri and post-menopausal women, that works so well. You can do that whether you are 20, 30, 40, and beyond, and it will continue to be effective, which is just so empowering because I just, I think when we overcomplicate things, we just don't stay consistent.

    3. JSJay Shetty1:08:48

       Yeah. Yeah. And, and everything else that you've said as well, which is like leaning into activities that you enjoy doing that work for you.

    4. SRDr. Shannon Ritchey1:08:54

       Yes.

    5. JSJay Shetty1:08:54

       Finding a schedule that works for you. I know you've answered this in different ways. I wanted to kind of find one place to have the answer. If you could help design someone's ideal workout schedule week, what would it look like?

    6. SRDr. Shannon Ritchey1:09:06

       If you follow these four things, I can pretty much guarantee you will see muscle growth. So REPS, R-E-P-S, each letter stands for a different principle of building muscle. You can forget everything else you know about fitness and just focus on these four things. The R stands for repetitions, like we said, training to failure or one to three reps shy of failure in every set of every exercise. Rep ranges can be anywhere from four reps all the way up to 30 reps, or anywhere in between. You can change it up based on your preference, based on the exercise, based on the day. Exercise selection is number two. That's the E. Two important things with exercise selection, I think about choosing one muscle group to work at a time, not trying to combine upper and lower body like we talked about. Number two, choosing exercises that feel good in your body and that you enjoy so that you can reliably take that muscle group close to failure. There's no one required exercise that everyone has to do. P is protein, eating .75 to one gram of protein per pound of body weight per day. And S is structure, so working each muscle group two-ish times per week on non-consecutive days, splitting those workouts into three to five workouts per week. So if you follow those things, you can kind of play within those guidelines to find what allows you to stay the most consistent, but you can pretty reliably, I can pretty reliably tell you that you will see results. I will say it takes time. People think that if they've been working out for a month, they should miraculously see their body change. Muscle growth takes about eight to 12 weeks, so make sure that you're not giving up before you're seeing the results. So make sure that you're consistent for at least 12 weeks before you change things up.

    7. JSJay Shetty1:10:36

       Yeah. I think that patience part is so important, and the clarity of just knowing because I think you watch everyone on social media, and it was like, "This is what I did in 30 days," and you're like, "Wait, why can't I do that in 30 days?"

    8. SRDr. Shannon Ritchey1:10:46

       I know. And it's, it, it's a shame because, yes, you can lose fat in a short amount of time, but, like, are you gonna be able to sustain that? So many people do these fitness challenges, and then they just, they burn out, and then they end back up at square one, and they maybe even lost some muscle while they did it if they were in an aggressive calorie deficit or doing a lot of cardio. And not only are they back at square one, but they're worse than when they started. So, um, yeah, be in it for the long haul. We've got the rest of our lives to

24. 1:11:13 – 1:12:48

    Learning to Be Kind to Yourself

    1. SRDr. Shannon Ritchey1:11:13

       work out.

    2. JSJay Shetty1:11:13

       Yeah. What's the biggest workout myth you've seen on social media?

    3. SRDr. Shannon Ritchey1:11:16

       You would think that this would die because we have so much information that it's not true, but spot treating fat. So trying to do crunches or doing a workout with the intention that it will make you toned up or, quote-unquote, "snatched," that's the term the internet loves right now, in a certain area. So, like, for your bat wings, this exercise will help get rid of your bat wings. This exercise will help flatten your lower belly pooch. Those are all things that I see, and we just find that exercise cannot spot treat fat. You can't preferentially choose where you lose fat. Fat loss happens systemically across your whole body, and your body chooses where it mobilizes fat first. You can't really control that, unfortunately. Um, so I think that this causes people to overwork certain muscle groups in their body and be frustrated when they're not seeing the results that they were promised.

    4. JSJay Shetty1:12:02

       Yeah. That's, that's good to know. I, I think that's the... Everyone knows that-

    5. SRDr. Shannon Ritchey1:12:07

       Yeah

    6. JSJay Shetty1:12:07

       ... but you're hoping someone's gonna- [laughs]

    7. SRDr. Shannon Ritchey1:12:08

       Totally

    8. JSJay Shetty1:12:09

       ... you know, it's like-

    9. SRDr. Shannon Ritchey1:12:09

       Totally

    10. JSJay Shetty1:12:10

        ... yeah, yeah, it's like a painful truth.

    11. SRDr. Shannon Ritchey1:12:11

        Yes.

    12. JSJay Shetty1:12:11

        I love it. Shannon, is there anything that I haven't asked you today that you wish I did ask you?

    13. SRDr. Shannon Ritchey1:12:17

        I don't think so. I, my hope is that I don't want anyone to listen to this and feel like they're doing it wrong or defensive. I just hope that people listen to this episode and take away that there's a way to get strong, get fit, yes, see the aesthetic goals that you're after, but also be nicer to yourself along the way. I've been there. I know what it feels like to smash your body, and my hope is that this just gives people the empowerment and the education to do that. So I hope it helps people.

25. 1:12:48 – 1:15:22

    The Risk of Overtraining and Chronic Pain

    1. JSJay Shetty1:12:48

       What was the hardest point in your personal health journey that you've experienced?

    2. SRDr. Shannon Ritchey1:12:53

       I think my chronic pain from overuse. Thinking that it was my body that was the problem when really it was my workout that was the problem. It was that I was doing at least an hour of exercise every day, hard exercise, not taking recovery days, feeling guilty for taking recovery days. Like, my Saturday and Sunday, if I didn't work out, I'd be like, "Oh, I should've done that. I feel so bad." Being glued to my fitness watch. I remember if I didn't burn enough calories in my workout, I would literally do jumping jacks in my apartment at the end of the day to try to hit that calorie goal. And now I don't even track any of that, and I see so much better results, and I just wanna scream this from the rooftops because it, it truly is such a mental and physical transformation. But you just have toGive it enough time and give your body the right stimulus

    3. JSJay Shetty1:13:40

       Mm-hmm. And tell me about the platform Evlo that you've built, because people can find these programs and plans on there, right?

    4. SRDr. Shannon Ritchey1:13:47

       Yes, yes. So Evlo is my fitness platform. It, uh ... Every class, it's all follow-along classes. So if you like to follow a class, this is great because we are training with you. We are doing the workout with you. We're showing you what it looks like and feels like to get close to failure. We are giving you all the options you have for certain exercises. If you don't like an exercise, you can see all the options right there. We structure the week for you so you know you're getting enough volume and frequency. The workouts are only 35 minutes, and each class is taught by a doctor of physical therapy, so we're really helping you understand your body, 'cause we believe education is so important. So you can work out with us three, four, or five times per week, depending on your schedule. It's all effective, it all works great. Um, evlofitness.com. Yeah.

    5. JSJay Shetty1:14:29

       I love it. That's awesome. It's great that there's a destination for people to actually find all of this. I think you've given so much insight today and so much education and busted so many myths for us, but I'm glad that people can actually go to the platform to find a plan and commit to a plan. And I'd love to see-

    6. SRDr. Shannon Ritchey1:14:44

       Yes

    7. JSJay Shetty1:14:44

       ... so many people who've been listening and watching today go and build a new 30-day habit and lock in and find a consistent schedule that they love there as well, so.

    8. SRDr. Shannon Ritchey1:14:53

       I hope so, too. And could I give a code to your listeners?

    9. JSJay Shetty1:14:55

       Please. Yeah.

    10. SRDr. Shannon Ritchey1:14:56

        Okay. Um, they can use ONPURPOSE for six weeks free.

    11. JSJay Shetty1:14:58

        I love that.

    12. SRDr. Shannon Ritchey1:14:59

        So they can really, really get it. And then if you do those six weeks, you're halfway there to seeing visible muscle growth, so.

    13. JSJay Shetty1:15:04

        Okay. Use the code ONPURPOSE.

    14. SRDr. Shannon Ritchey1:15:05

        ONPURPOSE-

    15. JSJay Shetty1:15:06

        Okay

    16. SRDr. Shannon Ritchey1:15:06

        ... for six weeks free at evlofitness.com.

    17. JSJay Shetty1:15:08

        Six weeks free? That's, that's awesome.

    18. SRDr. Shannon Ritchey1:15:09

        Yes. Yeah.

    19. JSJay Shetty1:15:09

        Okay. Thank you so much.

    20. SRDr. Shannon Ritchey1:15:10

        Yay. Of course.

    21. JSJay Shetty1:15:11

        That's so kind. That's, that's incredible.

    22. SRDr. Shannon Ritchey1:15:13

        Of course.

    23. JSJay Shetty1:15:13

        Yeah, I hope everyone goes and uses that. You got six weeks of free workouts. [laughs]

    24. SRDr. Shannon Ritchey1:15:17

        Yes.

    25. JSJay Shetty1:15:17

        That's unbelievable. That's so much help and support.

    26. SRDr. Shannon Ritchey1:15:19

        Yes.

    27. JSJay Shetty1:15:19

        Thank you so much.

    28. SRDr. Shannon Ritchey1:15:20

        Oh, good. Of course, of course.

    29. JSJay Shetty1:15:21

        That's huge.

26. 1:15:22 – 1:20:35

    Shannon on Final Five

    1. JSJay Shetty1:15:22

       Uh, Shannon, we end every episode of On Purpose with a final five. These questions have to be answered in one sentence maximum.

    2. SRDr. Shannon Ritchey1:15:28

       Oh, gosh.

    3. JSJay Shetty1:15:29

       [laughs]

    4. SRDr. Shannon Ritchey1:15:30

       I'm gonna struggle with that. I'll do my best.

    5. JSJay Shetty1:15:31

       Yeah, I, I often break the rules because I'm so intrigued, but.

    6. SRDr. Shannon Ritchey1:15:34

       Yeah, yeah.

    7. JSJay Shetty1:15:35

       But, uh.

    8. SRDr. Shannon Ritchey1:15:35

       I'll do my best.

    9. JSJay Shetty1:15:35

       So-

    10. SRDr. Shannon Ritchey1:15:36

        Okay

    11. JSJay Shetty1:15:36

        ... Dr. Shannon Ritchey, these are your final five.

    12. SRDr. Shannon Ritchey1:15:38

        Okay.

    13. JSJay Shetty1:15:38

        Uh, the first question is, what is the best advice you've ever heard or received?

    14. SRDr. Shannon Ritchey1:15:43

        Take personal responsibility for any change that you want to see in your life.

    15. JSJay Shetty1:15:47

        That's a great answer. We haven't heard that before.

    16. SRDr. Shannon Ritchey1:15:49

        Okay.

    17. JSJay Shetty1:15:49

        I love that.

    18. SRDr. Shannon Ritchey1:15:50

        Oh, good.

    19. JSJay Shetty1:15:50

        Great answer. Uh, I couldn't agree with you more. I think personal accountability, agency-

    20. SRDr. Shannon Ritchey1:15:55

        Yes

    21. JSJay Shetty1:15:55

        ... it builds confidence, it builds self-esteem. Like, all of the self-love, self-belief stuff we talk about, it only comes when you take accountability-

    22. SRDr. Shannon Ritchey1:16:03

        It does

    23. JSJay Shetty1:16:04

        ... which change you want to see in your life.

    24. SRDr. Shannon Ritchey1:16:05

        And it, you know-

    25. JSJay Shetty1:16:05

        Yeah, it's a great answer

    26. SRDr. Shannon Ritchey1:16:05

        ... it's up to you.

    27. JSJay Shetty1:16:06

        Yeah.

    28. SRDr. Shannon Ritchey1:16:06

        Nobody else is gonna come save you. It's up to you. It's so empowering.

    29. JSJay Shetty1:16:10

        Yeah. Great answer. Uh, second question. What is the worst advice you've ever heard or received?

    30. SRDr. Shannon Ritchey1:16:14

        No pain, no gain. [laughs]

Episode duration: 1:20:35