Podcast Summary: The Dr. Shannon Show

Episode: Coffee Chat: My Journey of Building 5lb of Muscle and Body Recomposition

Host: Dr. Shannon Ritchey, PT, DPT
Date: December 20, 2024

Episode Overview

In this candid “coffee chat” episode, Dr. Shannon Ritchey shares her recent personal experience of building over five pounds of muscle while also achieving body recomposition—building muscle and losing fat at the same time. She details her practical approach, lessons learned as a busy mom and business owner, and dispels misconceptions about fat loss and cardio. Shannon also teases her 2025 goal: challenging herself to build another five pounds of muscle, focusing specifically on her legs. The tone is honest, encouraging, and rooted in research-backed strategies.

Key Discussion Points & Insights

1. Understanding Body Recomposition (01:00–05:00)

• Clarifies what body recomposition is: Building muscle while losing fat, not just seeing fat loss from strength training alone.
• DEXA Scan Results: At last scan, Shannon had gained 4.2 lbs of muscle; likely over 5 lbs now.
• Nutrition’s Role: Fat loss was driven by nutrition and a small calorie deficit, not just workouts.
• Quote:

  "I don't want people to kind of see my body composition change and think that it was all strength training that created the fat loss, because that's not how it works." (02:32)

2. The REPS Framework for Building Muscle (05:10–08:20)

• R – Repetition: Go close to failure in under 30 reps.
• E – Exercise Selection: Simple, single-muscle group exercises.
• P – Protein: 0.75–1g per pound of body weight, striving for the higher end.
• S – Structure: Planned, consistent schedule (Evlo 4–5 times/week).
• Quote:

  "Applying the basics is truly what allowed me to achieve this goal." (07:45)

3. Second-Time Muscle Gain: The “Muscle Memory” Effect (08:30–10:00)

• Faster progress the second time: Previous muscle gains make it easier to rebuild.
• Explanation: Neuromuscular pathways are already established.
• Motivational Insight:

  "Building muscle... is such a good investment. Even if you fall off... it comes back a lot quicker the second time." (09:21)

4. Managing Fatigue for Better Results (10:20–16:20)

• Core concept: Quality over exhaustion—less fatigue means better muscle recruitment.
• Modifications: Heavier weights, fewer reps (6–15), stopping sets early to avoid unnecessary fatigue.
• Metabolic Stress: Less “burn” doesn’t mean less progress; the stimulus is getting close to failure.
• Reduced Soreness: Better workout recovery and higher consistency.
• Practical Strategy: Taking heart rate breaks, pausing classes as needed.
• Quote:

  "Managing fatigue can really, really help in getting a higher quality workout... you want to manage your fatigue both before... during... and after your workout." (11:30)

5. Cardio and Fat Loss Myths (16:25–19:45)

• Main Point: Cardio (specifically walking) was for activity and sanity, not fat loss.
• Typical Steps: 10,000–12,000 per day, mainly from walking with her husband and daughter.
• REHIIT Attempt: Occasional high-intensity intervals for cardiovascular health, but not consistently due to current life demands.
• Quote:

  "A lot of people ask about cardio because they think that cardio is the key for fat loss. And this is not true. The reason I saw fat loss was because of how I was eating." (16:30)

6. Nutrition Tweaks & Lessons Learned (19:46–27:10)

• Not a Dietitian: Encourages listeners to see an RD for tailored advice.
• Big Changes this Round:
  • No more fasted workouts; eats before morning sessions for better performance.
  • Cut out protein bars to reduce ultra-processed foods—still uses dairy, Greek yogurt, and protein powder for convenience.
  • Emphasizes ‘protein first’ at every meal and listening to legitimate hunger cues.
• About Calorie Tracking:
  • Finds food tracking freeing; uses Cronometer for macro and micronutrient data.
  • Notes that tracking is necessary for minor calorie deficit accuracy.
• Quote:

  "I personally find a lot of success with tracking. I also think that some people feel really restrictive doing that. I feel the opposite. I feel a lot of freedom..." (25:40)

7. Looking Forward: 2025 Muscle Goals (27:11–29:50)

• New Goal: Build another 5 lbs of muscle—the most she's ever had.
• Leg Emphasis: Plans to target lower body with heavier weights and fewer reps, since she naturally prefers upper body work.
• No DEXA or Scale: Will rely on strength and visual cues instead.
• Accountability: Plans quarterly updates and to answer listener FAQs on future episodes.
• Quote:

  "This will be interesting because this will be more muscle than I've ever had... I really want to focus on my legs specifically." (27:30)

Notable Quotes & Timestamps

• On Body Recomposition:

  "My focus was on muscle during this time period, but I also did lose fat... it's called body recomposition." (02:12)

• On Simplicity’s Power:

  "Applying the basics is truly what allowed me to achieve this goal." (07:45)

• On Managing Fatigue:

  "The more fatigued you are, the less motor recruitment you get when you do a set." (11:57)

• On Cardio Myths:

  "Cardio is not the key for fat loss... I walk a lot, but the reason I saw fat loss was because of how I was eating." (16:30)

• On Tracking Food:

  "It's really difficult to know if you are at maintenance... especially when you want your deficit to be so small." (25:10)
  "I feel a lot of freedom when I track because I'm like, okay, I know exactly where I'm at." (25:40)

• On Choosing Leg Focus:

  "I just don’t enjoy working legs... so I think if I lift a little bit heavier, a little fewer reps for my lower body specifically, I’ll stop because of the muscle, not because of just overall general discomfort." (28:02)

Key Timestamps

• 01:00–05:00: Clarifying body recomposition, postpartum changes, and fat loss realism
• 05:10–08:20: Explaining and applying the REPS framework
• 08:30–10:00: The “muscle memory” effect and why it matters
• 10:20–16:20: Fatigue management strategies and training tweaks
• 16:25–19:45: Cardio habits, walking, and the real driver of fat loss
• 19:46–27:10: Nutrition adjustments, focus on whole foods, and pros of food tracking
• 27:11–29:50: 2025 goal setting, leg muscle focus, and upcoming podcast plans

Memorable Moments

• Shannon’s honest admission that building muscle returned faster due to “muscle memory.”
• Discussion on why soreness and the “burn” aren’t measures of a good workout.
• Comedic moment about “choking down a banana and a protein shake” before morning workouts (21:20).
• Practical leadership in showing how to adapt strategies to changing life seasons, especially new motherhood.
• Commitment to listener engagement and transparency about ongoing goals and progress.

Summary

Dr. Shannon’s episode is an accessible, science-based, and empathetic look at what it really takes to recomposition your body. She demystifies common misconceptions, underscores the power of sticking to the basics, and models how to adapt fitness and nutrition plans to changing life circumstances. Her message: Building muscle is a life-changing investment—one you can (and should) revisit, regardless of your season. Future episodes will track her progress and answer listener questions, encouraging everyone to join in the journey.