407: Pilates vs. Strength Training & How to Move Through the Puffy Phase of Training with Dr. Shannon Ritchey

Dr. Shannon Ritchey is a trainer, founder of EVLO Fitness and host of the Dr. Shannon Show. She joins me for a myth-busting deep dive into women’s fitness, physiology, and how to get the results we are striving for. We unpack what most people get wrong about training men vs. women, the truth about cycle syncing, and why building a sustainable routine matters more than chasing soreness or “no pain, no gain.” Dr. Ritchey breaks down progressive load, recovery days, and the science of rest, plus how to avoid overtraining while still seeing results. We get into hot topics like Pilates vs. strength training, why women sometimes feel “bulky,” and the real metabolic benefits of muscle. She also shares practical strategies for reaching body composition goals with or without food tracking, healthy high-protein snacks, how to diet without missing out on fun, and the four key pillars for building muscle. If you’ve ever wondered how quickly you can see results—or why you might feel puffy or retain water—this episode is packed with answers.

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Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

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