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

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

2025/5/27
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Almost 30
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K
Krista
L
Lindsay
创立并主持《All Ears English》播客,帮助全球英语学习者通过自然和实用的方式提高英语水平。
S
Shannon Ritchey
Topics
Lindsay: 我过去常常过度进行有氧运动，导致身体疲惫不堪，效果不佳。现在我意识到力量训练的重要性，并开始注重肌肉的生长和身体成分的重塑。 Krista: 我也经历了类似的转变，从过度有氧运动到注重力量训练。我发现力量训练不仅能帮助我塑造身材，还能改善我的整体健康状况。 Shannon Ritchey: 力量训练对女性来说至关重要，特别是随着年龄的增长。它不仅能帮助你逆转生物年龄，还能改善胰岛素敏感性、激素平衡，以及整体健康状况。许多女性担心力量训练会使她们变得臃肿，但事实并非如此。大多数女性需要很长时间才能锻炼出大量的瘦体重，而且力量训练本身并不会导致明显的脂肪增加。如果你的目标是身体成分重塑，即同时减少脂肪和增加肌肉，那么你需要关注营养，并结合力量训练和有氧运动。 Lindsay: 我过去常常痴迷于计算卡路里，但现在我意识到营养和生活方式在减脂方面起着更大的作用。 Krista: 我也同意这个观点，过度关注卡路里消耗会适得其反。 Shannon Ritchey: 我不建议追踪卡路里消耗，因为健身手表和可穿戴设备在追踪卡路里方面非常不准确。人们习惯于将消耗的卡路里和摄入的卡路里划等号，这会导致过度饮食。力量训练本身可以帮助改善血糖调节，拥有更多的肌肉可以帮助改善血糖调节。 Lindsay: 我对力量训练的一些误区感到困惑，例如普拉提只适合特定体型的人，以及力量训练会使女性变得臃肿。 Krista: 我也对这些误区感到困惑，我过去常常担心力量训练会使我变得臃肿。 Shannon Ritchey: 这些都是误区。力量训练不会使你变得臃肿，大多数女性需要很长时间才能锻炼出大量的瘦体重。更常见的情况是，女性在锻炼肌肉的同时，也没有减少脂肪。如果你的目标是拥有更精简、线条更优美的身材，那就需要调整你的营养，同时进行力量训练。

Deep Dive

Chapters
This chapter starts with Lindsey and Krista discussing their Barry's Bootcamp workout and transitions into a conversation about their dating lives and experiences with men. They share anecdotes about their interactions with men, discussing their observations and feelings about dating in Los Angeles.
  • Lindsey and Krista's Barry's Bootcamp experience
  • Anecdotes about dating experiences
  • Observations about men's behavior in dating
  • Discussion about the complexities of dating

Shownotes Transcript

Ready to revolutionize your relationship with strength training? In this episode, Lindsey sits down with Dr. Shannon Ritchey—doctor of physical therapy + CEO of Evlo Fitness—for a conversation that will inspire you to ditch old workout myths and step confidently into your muscle-building era. 

Ahead, Dr. Shannon spills the science behind why strength training is key for vibrant health + reverse aging! She breaks down the benefits of body recomposition, busting the fear of bulking up and setting the record straight for women at all stages—including pregnancy + postpartum. 

Plus, you’ll hear actionable tips on structuring your week, the power of protein, and why wearables aren’t the final word on your progress. Whether you’re a gym newbie or seasoned lifter, you’ll walk away inspired to build a holistic routine that actually works with your body + unique lifestyle.

We also talk about:

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Cardio vs. strength training—finding your magical mix

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How building muscle supports blood sugar + hormone balance

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Dr. Shannon’s R.E.P.S. method for effective (and sustainable) muscle growth

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Creating joyful, non-intimidating experiences at the gym 

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Recovery essentials: why rest is your spiritual growth hack

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Supplements, “gentle consistency,” + the importance of celebration

Resources

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*Website: **evlofitness.com *)

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*Discount Code: 6 weeks free (one month + 2 week free trial) with code ALMOST 30 *

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Instagram: @dr.shannon.dpt), @evlofitness), @thedrshannonshow)

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*TikTok: *dr.shannonritchey)

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*Podcast: *The Doctor Shannon Show)

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