<p>Dr. Shannon Richey 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. Richey 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.</p><p><br></p><p>This episode is brought to you by <a href="https://vivrelle.com/" rel="noopener noreferrer" target="_blank">Vivrelle</a>, <a href="https://www.boncharge.com/" rel="noopener noreferrer" target="_blank">Boncharge</a>, <a href="https://www.oseamalibu.com/" rel="noopener noreferrer" target="_blank">Osea</a>, <a href="https://www.fromourplace.com/blonde" rel="noopener noreferrer" target="_blank">Our Place</a>, <a href="https://www.ro.co/BLONDE" rel="noopener noreferrer" target="_blank">Ro</a>, <a href="https://www.quince.com/blonde" rel="noopener noreferrer" target="_blank">Quince</a>, and <a href="https://www.nutrafol.com/" rel="noopener noreferrer" target="_blank">Nutrafol</a>.</p><ul><li>Go to <a href="http://vivrelle.com/" rel="noopener noreferrer" target="_blank">vivrelle.com</a> and use code WELL for 30% off one month of membership and to skip the waitlist. </li><li>Save 15% off my favorite red light face mask at <a href="http://boncharge.com/" rel="noopener noreferrer" target="_blank">boncharge.com</a> and use code BLONDE.</li><li>Go to <a href="http://oseamalibu.com/" rel="noopener noreferrer" target="_blank">oseamalibu.com</a> and use code BLONDE for 10% off. </li><li>Visit<a href="https://fromourplace.com/?utm_source=audio&utm_medium=podcast&utm_campaign=blonde" rel="noopener noreferrer" target="_blank"> fromourplace.com/blonde</a> and use code BLONDE for 10% off sitewide</li><li>Go to <a href="http://ro.co/BLONDE" rel="noopener noreferrer" target="_blank">ro.co/BLONDE</a> to see if your insurance covers GLP-1s for free.</li><li>Go to <a href="http://quince.com/blonde" rel="noopener noreferrer" target="_blank">Quince.com/blonde</a> for 365-day returns, plus free shipping on your order!</li><li>Visit <a href="http://nutrafol.com/" rel="noopener noreferrer" target="_blank">Nutrafol.com</a> and enter code BLONDE for $10 off your first month and free shipping. </li></ul><p><br></p><p><em>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.</em></p><p><br></p><p>Produced by <a href="https://dearmedia.com/" rel="noopener noreferrer" target="_blank">Dear Media</a>.</p><p>See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.</p>