The Messy Middle Podcast

Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions! ⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4 ⏰ Time Stamps: 0:00 - Introduction 1:03 - When I started/chose 3:05 - Training recap timeline 22:30 - What are you looking forward to post race? 24:30 - What is your recovery process? 28:30 - Tips for taper? 30:40 - What has the last 10 months taught you? 32:40 - How are you going to carb load? 35:10 - How do you reintroduce running after? 36:20 - How do you get into running this distance? 38:10 - How to choose peak mileage? 39:05 - Most/least important aspects of training 41:00 - Is a 100k necessary before 100 miles? 43:00 - What made things a "bad" day? 44:10 - Any favorite training runs? 44:40 - Anything you needed to change? 46:50 - Did you plan travel/training in advance? 47:44 - Multiple shoes? 48:50 - Do you still use Liquid IV? 49:50 - What do you think about? 50:50 - Are there aid stations? 51:03 - 200 miler? 51:30 - Feet issues? Shoes? 52:09 - Prevent chaffing? 52:10 - Best and worth part of training? 53:02 - Prefer solo or friend runs? 53:10 - How did your macros change? 53:45 - How do you comprehend 100 miles? 54:10 - Signs you're ready for 100 miles after 50? 55:07 - Did getting Kona change your training? 55:29 - Did you figure out your own training plan? 56:08 - Intrinsic or extrinsic factors? 56:30 - Who is your support on race day? 56:40 - Combat negative self-talk? 57:05 - How did you figure our nutrition? 57:10 - How did you choose your race? 57:40 - Best mantra? 58:20 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss's Website https://doclyssfitness.com/

With the uptick in popularity of ultra running, Doc Lyss sits down and shares with y'all what you want to look for in your running program, recommended minimum mileage, building off your base, setting realistic timelines, and MORE!

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction 0:59 - What's happening in your body? 2:15 - You're losing sweat too! 2:50 - Blood plasma loss 4:30 - Heat/humidity mask fitness 5:00 - Arm sleeves 5:30 - Cooling towel or wipe sweat 5:50 - Use a bandana or wet your hat 7:20 - Slow down your pace 7:45 - Use RPE or the Talk Test 8:35 - Slow down/walk breaks 9:20 - Bring more water/hydrate more/electrolytes 11:55 - Run during cooler times of day 12:20 - 2 week adaptation 14:50 - "Fast Fall" 15:40 - Don't beat yourself up!1 6:50 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/

What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one!

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go!

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it! ⏰ Time Stamps: 0:00 - Intro :25 - Under-appreciated adaptations :48 - Decreased resting HR 2:15 - HRV improvement 3:30 - Resting blood pressure 4:45 - Improved recovery 5:50 - Feeling less winded 6:45 - Does it feel easier? 8:15 - Can you do more work easier? 9:25 - Give them time (maybe months) ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos:

In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you! ⏰ Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers 9:45 - Keep the rest of your training variable 11:30 - Mix up your lifting goal/training ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/

Join Doc Lyss in this solo episode where she covers training for performance vs aesthetics and all the intricacies including periodization, individual needs, and mapping out your unique goals. ⏰ Time Stamps: 0:00 - Introduction 0:44 - Disclaimer 2:07 - Performance vs Aesthetics 2:37 - Fat Mass + Muscle Mass 4:15 - "Fitness isn't a look, it's a skill." 7:30 - Effects of Nutrition 10:10 - Increasing Muscle Tissue 12:45 - Deficits and Training Volume 15:00 - Periodized Approach 18:22 - Is this the right season? 24:30. - Hypertrophy 25:20 - Strict Carb Sources 27:25 - Potential Fat Mass Increase 29:00 - Honest Conversation with Yourself ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/

Join Doc Lyss in this short + sweet episode that covers how to maintain your gains and strength WHILE running and doing cardio. Yep, it's very possible.

Join Doc Lyss in this solo episode as she covers all things Zone 2; what it is, why it may feel frustrating or hard, how to make it easier, and the science behind adaptations. Enjoy and see you out there!

In today's solo episode with Doc Lyss herself, she recaps her entire 50 mile ultra marathon experience! From the days leading up to the race to all the things that happened within those 12 hours, Lyss covers it all and you're not going to want to miss this! Videos/Podcasts Referenced:

In today's solo episode with Doc Lyss herself, she talks all things strength seasons and why you need one! She also covers how to map it out in your yearly schedule and MUCH more. Happy Lifting!

In this solo episode, Doc Lyss talks in depth about her approach to training this year for her 50 milers, how she approaches taper, and pre-race thoughts, and answers YOUR running and racing questions at the end! → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid' training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast's favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

In this solo episode, Doc Lyss talks in depth about her injuries over the last few months and how she navigated returning to training and running, signing up for a 50 miler, moving through life hecticness and everything in between.

In this solo episode with Doc Lyss, she dives into some of the most common questions about creatine and women she often gets. If you missed our first podcast on creatine -- all things creatine, be sure to go back and listen to that! My favorite creatine -- legion recharge code DOCLYSS THE LYSS METHOD: ⁠https://doclyssfitness.com/the-lyss-method/⁠ FOLLOW THE MESSY MIDDLE ON SOCIAL: ⁠Follow Alyssa on Instagram⁠  SUPPORT THE PODCAST: ⁠Get 20% off your first order of Legion Supplements⁠ with code “DOCLYSS”.

In this solo episode with Doc Lyss, she dives into what hybrid training (or concurrent training) truly means and how to take a seasoned approach in YOUR hybrid training to support longevity and your varying goals across the year. 'HYBRID' EBOOK: https://bit.ly/3JCsIly THE LYSS METHOD: https://doclyssfitness.com/the-lyss-method/ FOLLOW THE MESSY MIDDLE ON SOCIAL: Follow Alyssa on Instagram  SUPPORT THE PODCAST: Get 20% off your first order of Legion Supplements with code “DOCLYSS”. Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

In this solo episode with Doc Lyss, she dives deep into the hot topic discussion of "how many steps do I really need to be getting daily?" She goes over and breaks down various studies, outlines the current recommended step ranges, covers the health benefits of daily steps (blood glucose, metabolism, etc.), and goes over step count considerations for sedentary vs active individuals! Hope you learn something new and enjoy. FOLLOW THE MESSY MIDDLE ON SOCIAL: Follow Alyssa on Instagram  SUPPORT THE PODCAST: Get 20% off your first order of Legion Supplements with code “DOCLYSS”. Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do. Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more. You won't want to miss this one! Past Podcast Episodes Referenced: 1. https://spotifyanchor-web.app.link/e/bgalbsbt7yb (Menstrual Cycle Myths) 2. https://spotifyanchor-web.app.link/e/ANpl2vbt7yb (The Big 3 for Females) 3. https://spotifyanchor-web.app.link/e/yZvFvAbt7yb (Mindset/Behavior Change) FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram  SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired. Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more. Hybrid athletes... you won't want to miss this one! FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram  SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

The hot topic of the century... COLD EXPOSURE. In this solo episode of the Messy Middle Podcast, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure. You won't want to miss this one! FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Doc Lyss, she breaks down the common misconception around hybrid (concurrent training) - losing fitness. She explains why this isn't true and what is ACTUALLY happening if you add in a different training modality or start using a different energy system. Doc Lyss also covers the benefits of using RPE for adaptations, what to do when you are starting hybrid training, and the importance of taking a seasoned approach. FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Are you overwhelmed by how MANY protein supplement/powders there are to choose from and available? Do you know what you should *actually* be looking for when choosing a protein supplement? In this solo episode with Doc Lyss, she dives deep into what you want to look for when choosing a protein supplement, what protein supplements actually are, and the importance of transparency of labeling to ensure you are getting what you truly need in a supplement! FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what "zones" are, what each zone's pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning! FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Doc Lyss, she dives deep into the information (and myths) on menstrual cycle training and hormones going around the fitness space. While some information is valid — a lot isn't, and the rest loses context on what it means. Get ready to learn about the recent popular claims, science-based evidence and data, what those claims are, and what we should focus on. Grab your notebook and enjoy. You won't want to miss this episode! FOLLOW THE MESSY MIDDLE ON SOCIAL: ► Follow Alyssa on Instagram ► Follow the Podcast on Instagram SUPPORT THE PODCAST: ► Get 20% off your first order of Legion Supplements with code “DOCLYSS.” ► Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Doc Lyss, she covers ALL THINGS CREATINE. One of the most widely studied and evidence-based supplements. She thoroughly covers what creatine is, if creatine is safe, who should be taking creatine, what kind to take, how much to take and she also answers all of your commonly asked questions! This episode is FULL of information you won't want to miss. ► All Things Creatine IG Post ► Energy Systems Video ► Exercise Physiology Podcast ► Legion Athletics: Code “DOCLYSS” gets you 20% off your first order or double points for returning orders. ► Liquid IV: Code "LITTLYSSFIT" FOLLOW THE MESSY MIDDLE ON SOCIAL: ► Follow Alyssa on Instagram ► Follow the Podcast on Instagram SUPPORT THE PODCAST: ► Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode, Lyss and Laura chat in depth about all things getting outdoors and adventuring. They cover topics like how and why we should be redefining what it means to adventure, fitting adventure into your unique life/schedule, planning trips/hikes/adventures, safety and SO SO MUCH MORE. ► Follow Laura on IG ► Back of the Pack ► Lyss's Backcountry Page ► Lyss's Amazon Page ► REI Events Pages ► Messy Middle - Zion Episode ► Messy Middle - Grand Canyon Episode ► Trailblazers Community ► Send Femme Community ► Get your Copy of ULTRA ► Brendan Leonard - Sixty Meters to Anywhere ► Brendan Leonard - New American Road Trip Mixtape FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode, Lyss and Allison talk about a wide variety of topics and dive deep into graceful industry call-outs backed with calls-to-action. They talk about inclusivity and accessibility to strength training and the importance of a well thought out strength training program. Their conversation continues and they talk about anti-racism work, identity work, showing the f*ck up and everything in between. ► Follow Allison on IG: https://www.instagram.com/allisontenney/ ► Ignited Leadership Summit: November 11-13 in Austin, TX ► The Den - Online Group Strength & Conditioning Program ► The Den Download Podcast ► Shante Cofield IG - The Movement Maestro ► Seven Stones Leadership - Gina LaRoche & Jen Cohen ► Karin's Behavior Change Podcast ► Balance is BS Podcast ► Radical Self-Responsibility Podcast FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Lyss, she talks about something near and dear to heart (and PhD)... considerations (nutritional) for active females and menstruating individuals while training and living everyday life. Lyss breaks down the 3 biggest considerations she believes are vital to supporting females and menstruating individuals who have performance goals, enjoying training for fun or who are training for a sport/race. These considerations support output, recovery, longevity, overall health and the ability to train hard, get faster and feel GOOD doing so. ► My Made App: https://www.mymadeapp.com/ ► FREE Macro Calculator: https://bit.ly/3ANgNx9 ► How to Eat More Protein YouTube Video ► Lyss's Protein Posts on Instagram FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode, Em and Lyss discuss the different seasons of nutrition, the importance of each of them from a periodized approach and the varying ways to track macronutrients. They also chat about the importance of understanding each person's individual need, what works for them based on their lives, where they've been, where they want to go and what's most sustainable & realistic. Em and Lyss also dive into how internal conversations around living in true alignment with values and behaviors is a way to ensure the life someone truly wants to be lived, is being lived. This is a long episode, but filled with tons of education, good conversation and thought provoking questions! ► Follow Emily on IG: https://bit.ly/35Fa8cW ► Work with Emily: https://bit.ly/3gl9OlX ► Join Her Email List: https://bit.ly/3gl9XWx ► Emily's Podcast (Apple): https://apple.co/3oqBuds ► Emily's Podcast (Spotify): https://spoti.fi/3rucqEt ► Emily's Website: https://bit.ly/35UFkW1 ► ‘The Sweet Spot' Book: https://amzn.to/3rqQwle ► Alyssa's Macro Calculator: https://bit.ly/3ANgNx9 ► Behavior Change Podcast with Karin: https://bit.ly/3noWLUo ► Reverse Dieting Podcast with Alex: https://bit.ly/3omaITu FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Lyss that you won't want to miss, she goes over the (4) biggest hybrid training mistakes and how to avoid making those mistakes in your very own hybrid training! ► HYBRID eBook: https://bit.ly/3JCsIly ► ENDURE 5k Prep Plan: https://bit.ly/3qN821t ► 5k Week Aerobic Base Building Challenge: https://bit.ly/3pO5twW ► Hybrid Training Spectrum Post: https://www.instagram.com/p/CMhaezbAoad/ ► Combine Lift + Running Post: https://www.instagram.com/p/CN5TF_Ag4Ts/ ► Another Hybrid Training Post: https://www.instagram.com/p/CKb3lmxAtPx/ FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this solo episode with Lyss, she talks about her theme for the upcoming year - a year of radical self responsibility - which means getting out of our own way sometimes, taking ownership of our choices (with grace) and taking responsibility for our actions and what we want as outcomes in our lives. You won't want to miss this one! ► Here is Karin's Podcast Interview #1 ► Here is Karin's Podcast Interview #2 ► Check out ‘The Sweet Spot' Book FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram -Follow the Podcast on Instagram SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod -Support This Podcast: https://anchor.fm/the-messy-middle-podast/support --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode with Dr. Karin Nordin, we talk about setting New Year's goals and why they are positive, long-term sustainable behavior change, re-framing the way we think, tangible things you can do to create these shifts and discipline vs. skill development. We also talk about how and why to embrace failure. You won't want to miss this episode! Listen to Karin's Season 2 Episode Follow Karin on IG Karin's Website Purchase the replay of Karin's December “Change Academy” workshop which was all about New Year's resolutions. It's a 1-hour evidence-based workshop & includes a PDF workbook. https://bodybrainalliance.mykajabi.com/offers/iTmxY42o FOLLOW THE MESSY MIDDLE ON SOCIAL: Follow Alyssa on Instagram Follow the Podcast on Instagram SUPPORT THE PODCAST: Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod Support This Podcast: https://anchor.fm/the-messy-middle-podast/support --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week for our episode with Dr. Mackenzie Minniear. Dr. Mack and she is a PhD, professor and researcher who works at UGA study communication and how family dynamics, race, ethnicity and discrimiation all shape our health and wellbeing. This episode helps debunk some of the common myths around ethnicity and race in health and wellness and the real impact these things can have on health outcomes. Recommended Resources: Podcasts: Codeswitch, Rough Translation, Still Processing Websites: Psychologybenefits.org/res, http://www.raceconscious.org/ @inliftingcolor Social: Instagram: @_fair_lab_ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode with Alex Maclin we cover the basics of how to meet yourself where you are at in your nutrition and fitness. With a brief chat on him leaving his Ph.D. program to pursue a career in fitness and nutrition. Alex helps us walk through his approach to reverse dieting with his clients, what this looks like, who it is for, what it actually is and how you can approach this! If you have been struggling with consistent nutrition for years THIS is the episode for you! Alyssa's Macro calculator: https://view.flodesk.com/pages/5e0d543c96d976002746c280 Bethany's ebook: https://www.ironsoulvb.com/store/iron-soul-guide-to-chasing-health-and-living-a-full-life Layne Norton Reverse dieting book: https://biolaynestore.com/products/the-complete-reverse-dieting-guide-e-book Social: Instagram: @alexqmaclin Website: https://www.alexmaclin.com/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week as Lyss talks about her approach to nutrition called “Lazy Lyss nutrition”. How she simplifies shopping, making meals & reducing the mental effort of feeding ourselves. Lazy lyss nutrition guide: https://view.flodesk.com/pages/5fa0894e2a56071817e66fa5 FUEL: littlelyssfitness.com/nutrition code messymiddle3 for 15% off Legion Supplements: CODE MESSYMIDDLE 20% off first order MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us for this episode with Dr. Natasha Barnes of Natasha Barnes Rehab. Dr. Barnes grew up a competitive rock climber till a finger injury caused her to stop. After realizing that climbing on the hurt finger actually helped make it stronger, she reframed her view on rehab and her sport, going on to pursue a Doctor of Chiropractic to help others do the same. Dr. Barnes has since cross dabbled in competitive powerlifting, competing at the national level alongside climbing. She now works with climbers helping them reframe how they view strength training in their climbing routine. Social: Instagram: @natashabarnes Website: https://natashabarnesrehab.com/ Youtube: https://www.youtube.com/channel/UCHgE4fsFgNTzHdjjNlDf2cg Facebook: https://www.facebook.com/doctornatashabarnes/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode with Jasmine Braxton of Strong Flexy Healthy we talk about why she decided to pivot from pre-DPT, to personal trainer, to leaving the floor to help other coaches and trainers elevate the industry. Jasmine has created a system developed to help coaches and trainers with their biggest struggles -- mainly, how to ACTUALLY program for your clients. Join us for this amazing conversation on coaching, programming & how we can work together to change the way others view fitness professionals. Recommended Resources 1. Elevate the Trainer, the best email list on the internet if you're a FitPro- Email List 2. FitPro Development Mentorship: https://www.strongflexyhealthy.com/fitpro-mentorship 3. Design It Better VIP Day: https://www.strongflexyhealthy.com/vipday 4. Free assessment video: https://view.flodesk.com/pages/613947e78a9a21678c2d3fec Instagram:@strongly_jasmine Website: https://www.strongflexyhealthy.com/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week as Lyss talks about how you can incorporate running into your routine for general health. This episode is for those who want to run for fun, health and without the pressure of racing or training ENDURE: www.littlelyssfitness.com/running code messymiddle3 for 15% off MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week as Lyss talks about how she approaches setting boundaries, why she does it, where she has struggled, what this looks like and how she's reframed it from being selfish or “mean” vs an act of both self care and way to help make herself better for others. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week for our episode with Dr. Karin Nordin. A curriculum director at Precision nutrition, PhD in Mindset theory and online coach. Join us in this episode where we talk about all things from how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. Myth busting ‘mindset coaches' and how we actually change our behavior. Wrapping it up with curriculum design and how we can educate better in the online space. Recommended Resources: For curriculum design: bodybrainalliance.com/sixhoursyllabus Social: Instagram: @karinnordinphd Website: https://bodybrainalliance.com/home Email! hello@karinnordinphd.com MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Useful Prep Information: National park websites for each park. Info for passes, busses/shuttles, water sources, trail reports, weather reports, trail closings, etc. Alltrails and/or trailrunproject or hikingproject apps. These app will often have reports on trail conditions, water resources, etc. Utilize blog & youtube video resources of those who recapture their experience, gear, logistics Gear rental: REI, your university/college outdoor rec center, or local outdoor store Zion trip details: West Rim Trail Zion Stayed at campsite 8, recommend spots 3-6 Flew into Las Vegas Stayed in Airbnb in hurricane day before & after Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for Gear we used: Big Agnes tents Big Agnes & Mammut 30 degree sleeping bags Bethany REI pack, Alyssa Gregory (older) Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes. Shoes: We both wear Altra lone peaks Poles: Black diamond z pole & ultimate direction poles Sawyer water filter Posts we referred to: All of Alyssa's outdoors post: https://www.instagram.com/littlelyssfitness/guide/outdoors/18175277584035148/ All Bethay's outdoor post: https://www.instagram.com/bethanycorataylor/guide/trail-running-hiking-and-mtb/18141361333119547/ Bethany's former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh Save 15% off any one product with code Messymiddle3 off Alyssa's website. www.littlelyssfitness.com/programs MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

This episode is a solo episode with Alyssa, co-hosted by Claire Zai. Claire works for/with the highly respected Barbell medicine, has a masters in Biomechanics and works in the research field. Claire is also an incredibly strong female power lifter and competitive athlete. Both Alyssa and Claire are passionate about good education around female sports and the menstrual cycle. Together Claire and Alyssa take you through the basics of your cycle. How it does or does not your metabolism, strength training and exercise performance. With practical tangible takeaways on ways to actually manage and work with your physiology. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Dan Feldman is a registered dietitian and competitive powerlifter. He works full-time as a nutrition coach for Macros Inc., and owns a Telehealth private practice. In addition to coaching and powerlifting, Dan spends a great deal of time reading and disseminating nutrition research, as well as promoting a positive body image for men. Find Dan on Instagram (@powerlifterdietitian) and Facebook. Dan's Website: http://www.danfeldmanrd.com MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

John Noel is a certified personal trainer, online coach, and professional natural bodybuilder. He has a degree in actuarial science which is rooted in advanced mathematics, predictive modeling, and risk management. John made his messy middle career transition to fitness while keeping his mathematical skills. He's able to stay objective in making calculated decisions on how to structure and adjust things like caloric intake, macronutrient breakdown, and progressive training to build muscle and lose fat without the need for restrictive diets or extreme workouts programs. Work with John at Level Ten Coaching: https://www.leveltencoaching.co/john Follow John on Instagram (@_john.noel) MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Dr. Amanda Leibovitz is a licensed therapist and certified mental performance consultant with a strong calling to empower others with the knowledge, awareness, and skills needed to navigate life on their own terms. In addition to earning her MA in Counseling and PhD in Educational Psychology, she has completed specialized training in EMDR therapy, mindfulness-based stress reduction, DBT skills, nonviolent communication, and performance enhancement. Amanda's unique blend of experience, education, and training allows her to integrate effective strategies for high performance with proven approaches to mental health counseling to emphasize clients' personal strengths and values as important vehicles for change. Find Amanda on Instagram @epicwellnessco, twitter, or facebook. Learn more about Amanda's services at https://epicwellnessco.com/ BOOKS The Body Keeps the Score by Bessel van der Kolk Full Catastrophe Living by Jon Kabat-Zinn Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski & Amelia Nagoski Self-Compassion by Kristin Neff Odysseus in America: Combat Trauma and the Trials of Homecoming by Jonathan Shay ARTICLES Mol et al. (2005). Symptoms of post-traumatic stress disorder after non-traumatic events: evidence from an open population study. The British Journal of Psychiatry , 186(6), 494 – 499. 10.1192/bjp.186.6.494 Van der Kolk et al. (2007). A randomized clinical trial of eye movement desensitization and reprocessing (EMDR), fluoxetine, and pill placebo in the treatment of posttraumatic stress disorder: treatment effects and long-term maintenance. Journal of Clinical Psychology, 68(1), 37-46. 10.4088/jcp.v68n0105. Price et al. (2017). Effectiveness of an extended yoga treatment for women with chronic posttraumatic stress disorder. The Journal of Alternative and Complimentary Medicine. 23(4), 300-309. 10.1089/acm.2015.0266 Van der Kolk. (2006). Clinical implications of neuroscience research in PTSD. Annals of the New York Academy of Sciences, 1071(1), 277-293. 10.1196/annals.1364.022 MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Join Alyssa in this weeks episode as she re-caps her experience running 50 miles in one day across the grand canyon from the south to the north rim AND BACK. Answering your use questions on gear, the experience, her training advice and what she would do differently if she was to do it again. Tune in this week to join Alyssa on yet another crazy trail adventure! MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice. See the DPT Diaries Website: https://thedptdiaries.com/ Check out Yusra on Instagram (@thedptdiaries), Facebook, Twitter, and Youtube. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice. See the DPT Diaries Website: https://thedptdiaries.com/ Check out Yusra on Instagram (@thedptdiaries), Facebook, Twitter, and Youtube. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

TW: suicide. Kait and Julie talk about how to move when your mental health isn't the best and how counseling works. Julie Chrysosferidis is a 4th year doctoral candidate in Clinical Psychology and a 200-hour Registered Yoga Teacher. She received her Masters in Psychology from Georgia Southern University in 2017, and has been practicing yoga since 2014. Recommended resources: Find counseling near you: https://www.psychologytoday.com/us Looking after someone with mental health problems: https://www.cci.health.wa.gov.au/Resources/Looking-After-Others Self-help resources for mental health: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself Guided Meditation Walk: https://www.youtube.com/watch?v=kxa8RpmVBUQ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support

Kait and Julie define mental health, talk about self-care, and the relationship between movement and mental health. Julie Chrysosferidis is a 4th year doctoral candidate in Clinical Psychology and a 200-hour Registered Yoga Teacher. She received her Masters in Psychology from Georgia Southern University in 2017, and has been practicing yoga since 2014. Recommended resources: Find counseling near you: https://www.psychologytoday.com/us Looking after someone with mental health problems: https://www.cci.health.wa.gov.au/Resources/Looking-After-Others Self-help resources for mental health: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself Guided Meditation Walk: https://www.youtube.com/watch?v=kxa8RpmVBUQ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support