#skinthusiast: The Podcast - Episode Summary

Title: How And Why You Need To Be Building Muscle, Why Soreness Doesn’t Matter, and the Myth of “The Burn” with Dr. Shannon Ritchey DPT
Host: Amy Koberling
Guest: Dr. Shannon Ritchey, Doctor of Physical Therapy
Release Date: December 3, 2024

Introduction

In this enlightening episode of #skinthusiast: The Podcast, host Amy Koberling welcomes Dr. Shannon Ritchey, a Doctor of Physical Therapy and fitness expert. The conversation delves into the multifaceted benefits of muscle building, debunking common myths about soreness and the infamous "burn," and exploring the interplay between strength training and overall wellness.

Journey into Fitness and Wellness

Amy begins by sharing her personal journey into muscle building, highlighting the numerous benefits she has experienced, such as improved blood sugar stability, enhanced athletic performance, increased energy, and better sleep. She expresses excitement about discussing muscle training myths with Dr. Shannon.

Dr. Shannon recounts her own path, emphasizing the common struggle of developing an unhealthy relationship with exercise due to misinformation. She shares her experience of burnout and injury from excessive group fitness classes, which led her to create her program, EVLO, focusing on sustainable and effective muscle building.

Notable Quote:

Amy (03:55): "I feel like I look leaner, I have more energy, I sleep better. I think that the results of this little weight training experiment have been so beneficial for me."

The Reps Framework: Building Muscle Effectively

Dr. Shannon introduces her REPs Framework, a structured approach to strength training that ensures effective muscle growth without burnout. The framework consists of:

1. Repetitions:

   • Key Point: Perform exercises with 30 reps or less, approaching muscular failure to effectively build muscle.
   • Quote:

     Dr. Shannon (08:29): "If you are doing more than 30 reps in an exercise, it isn't enough load to build muscle."

2. Exercise Selection:

   • Key Point: Choose simple, targeted exercises that focus on one muscle group at a time to ensure adequate stimulation for growth.
   • Quote:

     Dr. Shannon (08:29): "Choosing really simple exercises that target one muscle group at a time is going to be so much more effective."

3. Protein Intake:

   • Key Point: Consume 0.75 to 1 gram of protein per ideal body weight per day to support muscle repair and growth.
   • Quote:

     Dr. Shannon (08:29): "Protein eating, 0.75 to 1 gram of protein per ideal body weight per day."

4. Structure:

   • Key Point: Implement a structured workout plan, training each muscle group one to two times per week on non-consecutive days.
   • Quote:

     Dr. Shannon (08:29): "Structure. So working each muscle group one to two times per week on non-consecutive days."

Group Fitness vs. Structured Training

Both Amy and Dr. Shannon discuss the drawbacks of relying solely on group fitness classes. While group workouts offer motivating energy, they often lack the necessary structure for effective muscle growth, leading to overtraining and insufficient recovery.

Key Insights:

• Recovery Importance:

  Dr. Shannon (13:14): "You haven't given your glutes enough recovery. So not only can that cause inflammation and overuse and injuries, but it doesn't provide an environment for proper muscle growth."

• Programming Workouts:
  Amy highlights her shift from random class selections to a more programmed approach, realizing the significant impact structured workouts have on her fitness results.

Enhancing Cardiovascular Health Through Muscle Building

Dr. Shannon explains the relationship between muscle mass and cardiovascular health. Building muscle increases the tissue that the heart and lungs must supply with blood and oxygen, thereby indirectly enhancing cardiovascular function.

Key Points:

• Complementary Training:

  Dr. Shannon (17:39): "I like to think of cardio and strength training as complimentary."

• Recommended Cardio:
  Incorporate 150 minutes of light to moderate-intensity cardio weekly, such as walking or light cardio classes, alongside strength training.

Insulin Sensitivity and Metabolic Health

A significant portion of the discussion centers on how increased muscle mass improves insulin sensitivity and glucose regulation, which are crucial for overall metabolic health and skin health.

Key Insights:

• Insulin Sensitivity:

  Dr. Shannon (20:40): "The most underrated benefits of muscle, is the insulin sensitivity benefits."

• Glucose Regulation:
  More muscle provides additional sites for glucose storage, reducing blood sugar levels and enhancing metabolic flexibility.

• Impact on Longevity and Energy:
  Improved insulin sensitivity contributes to longevity, better energy levels, and optimized body composition.

Aesthetic Benefits and Body Recomposition

Amy and Dr. Shannon explore the aesthetic advantages of muscle building, such as a leaner appearance and enhanced muscle definition through body recomposition—simultaneously building muscle and reducing fat.

Key Points:

• Body Recomposition:
  Achieving a toned look by maintaining or slightly reducing fat while increasing muscle mass requires a balanced approach to exercise and nutrition.

• Nutritional Balance:
  Pairing strength training with proper nutrition, including a slight calorie deficit, is essential for effective body recomposition without significant muscle loss.

Notable Quote:

Dr. Shannon (25:25): "In order to find your calorie deficit, you first have to find your maintenance and you can calculate your maintenance calories, your total daily energy expenditure."

Nutrition and Protein Intake Strategies

The conversation delves into practical strategies for meeting protein requirements, highlighting the challenges and offering solutions to ensure adequate intake for muscle growth.

Key Strategies:

• Prioritize Protein in Meals:
  Plan meals around protein sources first, then add other components like vegetables and starches.

• Supplementation:
  Incorporate protein powders into meals such as oatmeal, Greek yogurt, or as standalone shakes to meet daily protein goals.

• Whole Food Alternatives:
  Utilize protein-rich foods like cottage cheese, Greek yogurt, and lean meats to naturally boost protein intake.

Challenges Discussed:

• Protein Bars:
  Both Amy and Amy acknowledge the hidden sugars and potential negative effects of protein bars, advocating for whole food sources instead.

Notable Quote:

Dr. Shannon (29:16): "I do a lot of cottage cheese, I do a lot of Greek yogurt. And sometimes I even put it in water."

Approach to Fitness During Pregnancy

Addressing a crucial topic, Dr. Shannon shares her approach to maintaining and even building muscle during pregnancy, emphasizing the importance of continuing strength training with medical approval.

Key Points:

• Maintaining Muscle Mass:
  Continuing strength training during pregnancy helps preserve muscle mass and supports postpartum recovery.

• Personal Experience:
  Dr. Shannon trained five times a week during her pregnancy, demonstrating the feasibility and benefits of sustained exercise.

• Health of the Baby:
  While research is limited, the logical assumption is that maternal fitness positively influences the child's long-term health.

Notable Quote:

Dr. Shannon (43:13): "I trained five times per week, so I taught five 30 minute, 35 minute classes my entire pregnancy."

Underrated Wellness Tips

When prompted about underrated wellness tips, Dr. Shannon emphasizes the significance of using exercise as a tool to build muscle rather than merely burning fat or calories.

Notable Quote:

Dr. Shannon (45:27): "I think using exercise as a tool to build muscle is the mo and not burn fat or burn calories is the most underrated wellness tip."

Conclusion and Resources

Amy wraps up the episode by expressing gratitude towards Dr. Shannon for her valuable insights and promoting Dr. Shannon's programs and resources.

Resources Mentioned:

• EVLO Fitness Program:
  Accessible at evofitness.com with a 14-day free trial and free classes available.

• Dr. Shannon’s Social Media:
  Follow on Instagram at @evifitness.

• Dr. Shannon Show Podcast:
  Available for more in-depth conversations on fitness and wellness.

Final Thoughts: The episode underscores the importance of structured strength training, adequate protein intake, and the myriad health benefits of building muscle. It encourages listeners to approach fitness scientifically, tailoring strategies to individual needs and continuously adapting based on personal experiences and outcomes.

Notable Quotes Recap:

• Muscle and Cardiovascular Health:

  Dr. Shannon (00:00): "Muscle requires blood and oxygen...having more muscle can indirectly improve your cardiovascular health."

• Programming Workouts:

  Amy (03:55): "I have so many questions for today's guest."

• Insulin Sensitivity:

  Dr. Shannon (20:40): "We have more places for the glucose that you eat from your food to be stored."

• Building Muscle During Pregnancy:

  Dr. Shannon (43:13): "I trained five times per week, so I taught five 30 minute, 35 minute classes my entire pregnancy."

This episode serves as a comprehensive guide for listeners interested in enhancing their fitness routines, understanding the science behind muscle building, and leveraging strength training for improved wellness and skin health. Whether you're a beauty enthusiast, someone seeking a skincare overhaul, or aspiring to build a personal brand, Dr. Shannon Ritchey's expertise provides actionable insights to help you achieve lasting results.