Podcast appearances and mentions of alyssa olenick

In this episode of the Critical Oxygen Podcast, Dr. Alyssa Olenick and I discuss endurance and hybrid training, focusing how we balance volume and intensity, and the importance of consistency in training. We explore Alyssa's journey from athlete to academic to coach + athlete. Her insights on training load, and the role of cross-training in optimizing performance. We emphasize that more isn't always better and that understanding one's body and training needs is crucial for success in endurance sports. We also discuss the intricacies of hybrid training, discussing what it is, its benefits, the importance of cross-training, and the role of nutrition and sleep in optimizing performance. We clarify the distinction between hybrid and concurrent training, emphasizing the need for a balanced approach to strength and endurance. The discussion also highlights common misconceptions about the interference effect of endurance training on strength gains and the critical role of adequate nutrition and recovery in achieving athletic goals.More info on Dr. Alyssa Olenick:As founder of Doc Lyss Fitness and creator of The Lyss Method, she designs transformative strength, endurance, and hybrid training programs. A certified sports nutritionist, CrossFit Level 2 Trainer, ultra-marathon runner, and strength athlete herself, Alyssa lives the principles she teaches. Her mission: translate complex science into accessible strategies that empower clients to thrive—whether in the gym, on roads, or exploring trails. Dr. Olenick bridges the gap between research and results-driven training.Learn more at www.doclyssfitness.com and www.thelyssmethod.com TAKEAWAYS- Consistency in training leads to better adaptation and performance.- Cross-training can help improve fitness without the risk of overuse injuries.- Hybrid training aims to maximize both strength and endurance simultaneously.- For most people the interference effect of endurance training on strength is minimal.Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/drphilbattersonInterested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/CHAPTERS00:00 Introduction to Endurance Training and Optimization03:00 Alyssa Olenick's Journey in Fitness and Academia06:10 The Balance of Training: Volume vs. Intensity08:58 Injury Management and Training Smart11:45 The Importance of Consistency in Training15:10 Understanding Training Load and Adaptation18:08 The Nuances of Training for Different Goals21:03 The Role of Cross-Training in Endurance Training23:56 Final Thoughts on Training Effectiveness36:09 The Benefits of Cross-Training39:37 Understanding Hybrid Training44:47 Defining Hybrid vs. Concurrent Training48:52 The Interference Effect in Training55:07 Nutrition's Role in Hybrid Training01:00:50 Optimizing Sleep for Performance01:06:24 Simplifying Training for Better ResultsKEYWORDS endurance training, hybrid training, injury management, training load, consistency, volume vs intensity, cross-training, fitness optimization, exercise physiology, athlete performance, cross-training, hybrid training, concurrent training, nutrition, sleep optimization, athletic performance, endurance, strength training, recovery, training strategies

Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we're here to tell you in 2025: fed is fastest, and that includes during training. We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode! In this episode, you will learn:Understanding reasons why runners train fastedThe research behind why fasted running may be holding you backQuick and easy-on-the-stomach pre-run snacksIs it okay to skip fuel for an easy run?Does eating before a run affect training adaptations?How to train your gut to tolerate pre-run eatingIf you enjoyed this episode, you may also like: Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82)Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98)What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76)Ketones, Sodium Bicarb, and Other Supplements for Runners (106)This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.References: PMID: 32702658PMID: 28012184PMID: 38201996PMID: 33198277PMID: 32021500PMID: 40073985PMID: 39842253PMID: 39840806PMID: 32926647PMID: 33105701PMID: 32079327PMID: 32245088

Chris Hughen sat down with Alyssa Olenick to debunk common misconceptions around exercise and nutrition for women. We dive into 4 main areas including: resistance training, eating for body comp and performance, training during the menstrual cycle, and exercise during menopause. Watch the full episode: https://youtu.be/u09C8mHUE4k  Episode Resources: Alyssa's Website Alyssa's Instagram Alyssa's YouTube Alyssa's Podcast --- Follow Us: YouTube: https://www.youtube.com/e3rehab  Instagram: https://www.instagram.com/e3rehab/ Twitter: https://twitter.com/E3Rehab --- Rehab & Performance Programs: https://store.e3rehab.com/  Newsletter: https://e3rehab.ck.page/19eae53ac1  Coaching & Consultations: https://e3rehab.com/coaching/  Mentoring: https://e3rehab.com/mentorship-intake-form/  Articles: https://e3rehab.com/articles/  --- Podcast Sponsors: The Science PT: Get 5% off all online courses using “E3podcast” at checkout! - https://thesciencept.com/courses/online-courses/ Legion Athletics: Get 20% off using "E3REHAB" at checkout! - https://legionathletics.rfrl.co/wdp5g  Vivo Barefoot: Get 15% off all shoes! - https://www.vivobarefoot.com/e3rehab --- @dr.surdykapt @tony.comella @dr.nicolept @chrishughen @nateh_24 --- This episode was produced by Kody Hughes

Alyssa Olenick sits down with us this week and takes us to school! We talk: minimum running doses while training for a marathon, HYROX strategies, are women under researched, the reasons behind Alyssa's PHD, and The Women's Book by Lyle McDonald.     Check Out GPP Level 1: https://angusbradley92.lpages.co/gpp-level-1/     Check out Alyssa Olenick on instagram! (https://www.instagram.com/doclyssfitness/) Check out Alyssa Olenick on YouTube! (https://www.instagram.com/doclyssfitness/) Check out Alyssa Olenick's other work! (https://doclyssfitness.com/insta/?fbclid=PAZXh0bgNhZW0CMTEAAafJ76x4oDgL4zivSWCjhjn667P_Nq5x9vMyYLten9oyOlyBuyoMlZnISX0AeA_aem_h-KaV0XP5cNoSKe2F2N_xA) Check out Angus Bradley on instagram! (https://www.instagram.com/angusbradley92/) Check out Jacob Mesquita on instagram! (https://www.instagram.com/jacob__mesquita/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/)     Check Out Angus' Organic Content & E-Commerce E-book: https://473198.myshopify.com/products/organic-content-e-commerce   For links to Angus' programs, mailing list, and other info: https://linktr.ee/angusbradley   Free Programs: https://473198.myshopify.com/   If you have a topic you'd like us to discuss then leave us a voice message at the link below: https://www.speakpipe.com/hyperformancepodcast

In this episode, I sit down with the incredible Alyssa Olenick, a passionate exercise physiologist, researcher, and coach. We dive deep into Alyssa's journey as both a scientist and an athlete, and how she uses her expertise to cut through the noise of fitness misinformation online. We talk about how important it is to bridge research with real-life coaching and why nuanced, evidence-based conversations around fitness and health are essential—especially for women.   This episode is a must-listen if you're interested in staying athletic and healthy throughout life's different seasons, from pregnancy and postpartum to perimenopause and menopause.   Connect with Alyssa on IG: @doclyssfitness Website: https://doclyssfitness.com/   Want to Learn More? Join me at the Live Pregnancy & Postpartum Athleticism Event this March 29-30 in Gilbert, AZ Become a Certified Coach: Check out the online Pregnancy & Postpartum Athleticism Certification here   MORE ABOUT THE SHOW: The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood. You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism. Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing. Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too! Tune in every other week and share the show with your athlete friends! This post may contain affiliate links, which means we receive a small commission from the seller if you decide to purchase (at no additional cost to you!) We only share products and services we have used, tested, and love ourselves!

For the longest time, endurance athletes avoided the weight room, afraid unwanted muscles would weigh them down, while strength athletes all but kicked cardio to the curb. Now we know that no matter if you're running an ultra or competing in a CrossFit competition, the right blend of cardio and strength is the secret sauce for success–especially once you hit midlife and menopause. This week, renowned exercise physiologist Dr. Alyssa Olenick dives in on how our hormones impact our muscles, metabolism, and general physiology, and how the right blend of hybrid training can help you stay strong, fit, healthy, and injury free during and beyond the menopause transition.Dr. Alyssa Olenick holds a PhD in exercise physiology and is a certified sports nutritionist and CrossFit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology. She also completed a postdoctoral research fellow investigating the areas of menopause and metabolism. As a coach she specializes in the areas of endurance, strength, and hybrid training. She runs her online business ‘Doc Lyss Fitness' and training programs ‘The Lyss Method'. She is also a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.comResourcesHow to exercise for menopause with Dr. Alyssa Olenick on YouTubeMenopausal Women Need Unique Muscle Making Guidelines, Feisty Menopause BlogResistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial, BMC Women's HealthEffect of Concurrent Training on Body Composition and Gut Microbiota in Postmenopausal Women with Overweight or Obesity, Medicine & Science in Sports & ExerciseJoin the Feisty Girona Gravel Camp: https://www.thomsonbiketours.com/trips/feisty-girona-gravel-camp/ Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners:Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set?  Discussion points include: What defines a running streak? Why are running streaks so popular? What are the drawbacks of run streaks? When should you stop a running streak? How to safely do a run streak  Alternative activity streaks What to do if you feel like you need to run every day If you enjoyed this episode, you may also like: 24: The Science of Overtraining 82: Hybrid Training as Health Training with Dr Alyssa Olenick 83: What Happens to Your Body after a Marathon 90: How to Prevent Bone Stress Fractures with Dr. Nathan Carlson 96: Why You Should Warm-Up Before Runs and How to Do It This episode is sponsored by Final Surge. Whether you are a running coach or an athlete, start your new year off strong with Final Surge! Final Surge offers training plans for runners of all abilities, as well as a user-friendly platform to track your progress. If you are a coach, Final Surge provides a comprehensive training platform to develop plans and analyze your athlete's workouts. Go to ⁠⁠https://www.finalsurge.com/ ⁠⁠and use RUNTOTHEFINISH for 10% off your first coaching purchase (monthly or yearly) or RUNTOTHEFINISH for 10% off any training plan purchase. 

Dr. Alyssa Olenick joins to give a masterclass in: -Zone 2 cardio including practical strategies -Vo2 max and how to improve  -What is hybrid training? -Navigating hyper-mobility -Strategies to get more cardio in And much more Here's Alyssa's Zone Calculator for free: https://doc-lyss-fitness.myflodesk.com/zones-calculator Follow Alyssa on IG: https://www.instagram.com/doclyssfitness?igsh=MXNtN3VmbmU0Yzd3NQ== This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there's a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 00:17 Guest Introduction: Dr. Alyssa Olenick 01:29 Zone 2 Cardio Explained 03:02 Physiological Insights into Zone 2 07:19 Practical Tips for Zone 2 Training 12:47 VO2 Max and Longevity 13:13 Balancing High and Low Intensity Training 22:25 Making Cardio Enjoyable 28:52 The Importance of Movement Quality 29:39 Debunking Myths About Power and Explosive Training 30:11 Importance of Load Management in Cardio 31:00 Gradual Progression in Cardio Training 32:36 The Right Way to Incorporate High-Intensity Training 35:37 Understanding Hybrid Training 36:56 The Science Behind Hybrid Training 38:54 Challenges and Realities of Hybrid Training 44:00 Research on Women in Fitness 54:22 Strength Training for Hypermobility 58:44 Final Thoughts and Resources Follow Andrew Coates: Instagram: @andrewcoatesfitness Website: www.andrewcoatesfitness.com --- Support this podcast: https://podcasters.spotify.com/pod/show/liftfreediethard/support

Is your fitness routine empowering or punishing? Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her science-backed approach to redefining fitness for women. From prioritizing performance over aesthetics to integrating cardio, strength, and smart nutrition, Alyssa reveals how to break free from diet culture and embrace hybrid training. Whether you're building muscle, improving endurance, or navigating menopause, this episode is packed with actionable advice to help you thrive at every stage of life.WHAT TO LISTEN FOR05:54 - Longevity through joyful training16:03 - Why gaining muscle changes everything24:18 Cardiovascular training made simple45:44 - Minimal cardio for maximum benefit GUEST: ALYSSA OLENICKInstagram | Website | Podcast CONNECT WITH MICHELLEWebsite | Instagram | YouTube | Facebook 

Have a question you want answered? Submit it here!Can your menstrual cycle make or break your strength training progress? Today, we unlock the truth behind cycle-synced workouts and auto-regulation using the Rating of Perceived Exertion (RPE) scale. By examining how sleep, nutrition, and lifestyle intertwine with hormonal changes, we guide you on crafting a personalized fitness approach that navigates the highs and lows of your cycle. You'll gain actionable insights on tracking your phases and adapting your workouts to maximize effectiveness and support your physical and emotional states.We also bust myths around exercise during perimenopause and post-menopause. Discover why high-intensity and strength training are non-negotiable for combating muscle and bone loss during these life stages. We delve into strategies for balancing high-intensity workouts with recovery to stay active and healthy. By acknowledging the unique experiences of menopausal women, we present a roadmap for maintaining fitness and well-being through tailored exercise routines. Tune in for a comprehensive discussion that empowers you to embrace your body's needs at every stage of life.Today's Guest: Dr. Alyssa OlenickDr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and RelationshipsKimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.

Have a question you want answered? Submit it here!Get ready to transform your fitness journey with insights from Dr. Alyssa Olenick, a certified sports nutritionist and exercise physiologist. Have you ever wondered how to fine-tune your workouts for maximum efficiency? In this episode, you'll uncover the secrets of zone two training, strength training, and the nuances of fasting as it relates to exercise. Dr. Olenick's extensive research on human metabolism, especially concerning sex differences and menstrual cycle physiology, will shed light on optimizing fitness routines for both men and women.Dr. Olenick takes us on an exploration of cardiovascular fitness and fat-burning thresholds, explaining how training zones can enhance mitochondrial efficiency and cardiovascular health. You'll also learn practical ways to incorporate zone two training into your routine without breaking the bank on fancy equipment. We discuss the 80-20 rule in endurance training and how to balance high-intensity workouts with lower-intensity sessions to achieve optimal results tailored to your fitness level.We dive into the complexities of balancing extreme endurance training with strength training, especially if you're gearing up for an ultra marathon. Dr. Olenick shares essential tips for women on navigating training around menstrual cycles and menopause, debunking myths and emphasizing personalized approaches. Finally, we dissect the benefits and potential pitfalls of CrossFit, and discuss the intricate relationship between nutrition and fasting for women athletes. This episode is packed with expert advice that promises to elevate your fitness game.Zones CalculatorZones Mini-GuideYour Host: Kimberly Beam Holmes, Expert in Self-Improvement and RelationshipsKimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.

In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include:  Dr. Olenick's research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2 training? How much high-intensity interval work do female runners need? Why under-eating impacts your hormones more than your training Myth-busting in regards to cortisol and training  How carbs can reduce your cortisol levels You can find Dr. Alyssa Olenick at: https://doclyssfitness.com/ https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ https://www.instagram.com/doclyssfitness/

Today I am speaking with Alyssa Olenick, Ph.D. on all things female fitness protocols. We discuss the ways in which workouts do differ and ways that don't differ from male to female. We discuss optimal splits, recovery, strength training, HIIT and much more! About Dr. Alyssa Olenick, Ph.D. Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She also completed a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness'  and training programs ‘The Lyss Method'. She is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com  Chapters 00:00 Introduction and Background 02:36 Gaps in Female-Specific Research 10:22 Debunking the Myth of Drastically Different Training Programs 14:24 Understanding the Role of Intermittent Fasting 19:48 The Shift Towards Resistance Training 25:13 Balancing Cardio Training 28:16 An Ideal Training Week for Women 30:12 Optimal Frequency and Intensity for Resistance Training 35:09 Guidelines for Cardiovascular Training 53:56 Adjusting Training Based on Menstrual Cycle Phases 01:02:01 Auto-Regulation and the Impact of Hormones 01:04:14 Adjusting Training During the Luteal Phase 01:07:31 Nutritional Recommendations for the Luteal Phase 01:09:13 Supporting Training with Supplements

The fitness industry loves to declare one method as "the best" way to achieve specific goals. Spend any time on social media, and you'll quickly encounter phrases like "this is the best way to lose fat" or "this is the only way to build muscle." For years, we've been told that it's nearly impossible to train for multiple fitness goals at once. The most common myth? "You can't build bigger muscles and train to run faster simultaneously." This kind of thinking forces people into a single choice - or worse, leads them to do nothing at all.But the truth, like many things in life, isn't so black and white. Just ask renowned exercise physiologist Dr Alyssa Olenick, who isn't your typical white-coated lab rat but a serious athletic performance powerhouse competing as both an ultra-marathon runner and an accomplished powerlifter.In our Unfiltered conversation, Dr Olenick shatters these long-standing training myths with science-backed advice, showing you how to build muscle size, strength and power whilst also improving your cardiovascular health, function and performance at the same time. Whether you're looking to get stronger, run or ride faster, or just improve your overall health and wellbeing, she has cracked the code to fast-track your results.Dr Olenick also delves into the most important training protocols for women of all ages, including those navigating peri-menopause and post-menopause. She explains why weightlifting should feature in all women's workout plans for the crucial role of strength and resistance training plays in maintaining lean muscle mass, managing weight, improving metabolic health, supporting bone density and more. Her advice isn't just about working out and how to train smarter; it's about building a sustainable, healthy lifestyle that empowers you at any stage of life - for the rest of your life.Visit https://unfilteredonline.com/ or get in touch!Email: editorial@unfilteredonline.comYouTube: https://www.youtube.com/channel/UCGSV7XVaBYUYq5YidLI12owInstagram: https://www.instagram.com/unfiltered.extraTwitter/X: https://twitter.com/UnfilteredExtra

Listen up ladies…and men who care (and you definitely should) about women's health.Get ready to be totally impressed by Dr. Alyssa Olenick as she drops some serious truths in this episode.Alyssa has a lot to say when it comes to fitness and the menopausal body, most importantly (and she reminds us of this often), your body is not BROKEN!!There are a ton of scary narratives out there about what's happening to your body and what's causing it, but you need to know that it's likely common, normal, and, most of all, that your feelings about it are valid.This one might come as a shock, though. There is no sexy, revolutionary health and fitness guide to getting through menopause. It's all about those foundational bricks that I am always reminding you of (eating a balanced diet and moving your body ring a bell?)Speaking of sexy and revolutionary, what's up with the trending idea of Cycle Syncing? Alyssa has some opinions on why its so appealing and what's truly necessary for accommodating hormonal shifts. “You've always had permission to take a break”....that is another truth bomb from Alyssa and she is so right! Ladies lean on ideas like cycle syncing because it validates their need to take it easy sometimes. Guess what? You always can and always should take it easy when you need to!!!Alyssa shares about this idea, whether its pushing yourself to hard, needing a break and not taking it, or underfeeding your body. She explains how to navigate finding balance to reach your goals and support your health and fitness. And that's just it…fitness is not a look, as Alyssa says; it's a skill that requires attention, care, and support. That's going to look different on everyone! What's Inside:Is there a sexy fix-all for the menopausal woman?Why is cycle syncing trending, and does it really work?Help me! I broke my metabolism!!Fitness—it's not a look.Dr. Alyssa Olenick was speaking the truth in today's episode!!! What fact or idea surprised you the most? Let me know on Insta!Mentioned In This Episode:The Lyss Method: Hybrid training on your termsThe Messy Middle Podcast on Apple PodcastsYoutube: @DoclyssfitnessTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Get ready to be amazed by today's podcast with Dr. Alyssa Olenick, a Ph.D. in Exercise Physiology and an expert in Exercise, Metabolism, and Female Physiology. Dr. Olenick is not only a weight lifter and ultra/trail runner but also a hybrid athlete and coach. We delve into the balance between cardio and weightlifting, uncovering their unique benefits and how they train different energy systems. Whether you're training for a 50-miler, gearing up for a powerlifting competition, or just want to keep up with your grandkids, this episode is packed with insights to help you build a well-rounded fitness program. Let's dive in!Find show notes at bicepsafterbabies.com/326Follow me on Instagram and Tiktok!Links:Dr. Alyssa's Instagram, YouTube and Websitebicepsafterbabies.com/insider

If you ever wanted to hear me have a conversation with the Energizer Bunny, then you'll definitely want to tune in to this episode. Jokes aside, you really do need to hear Dr. Alyssa Olenick's story because she simply doesn't stop, and it's fucking incredible. Y'all know I stay calling for MOAR YOU, and Alyssa […]

Exercise is a stressor on your body.   If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.   But if you're not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as I'd venture to say ✨most women aren't✨, that high intensity exercise can turn into a negative stressor that breaks your body down.   Systems like reproduction can shut down to conserve energy.   In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.   I also discuss what a “healthy” amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.   Enjoy!   Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails   Email me at elena@elenakunicki.com DM me on Instagram @elenakunickird      Resources for this episode:   8 week HIIT protocol improved PCOS outcomes:   https://pubmed.ncbi.nlm.nih.gov/36978202/#:~:text=Background%3A%20Studies%20have%20revealed%20that,of%20training%20for%20these%20women.   HIIT leads to reduced testosterone and increased estrogen in young women:  chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf   Exercise guidelines:    https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Combine%20levels%20for%20best%20results,-%E2%80%9CA%20substantially%20lower&text=The%20study%20notes%20that%20%E2%80%9Cany,about%2035%25%20to%2042%25.   https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162   10,000 steps per day recommendation:   https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819   https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058   Blue Zones physical activity level:   chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf   Alyssa Olenick podcast interviews: https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/   Dr. Peter Attia: https://peterattiamd.com/

“If we're well-fed and well-trained and well-recovered, we can do so much,” says Alyssa Olenick.  Alyssa, an exercise physiologist, sports nutritionist, and ultra runner, joins us to discuss how women should eat, exercise, and recover to gain lean muscle, plus:  -The exercise differences between men and women (~2:04) -Signs you're in an energy deficit  (~6:31) -How to assess recovery (~13:52) -The ideal protein & carb intake for women (~21:30) -Creatine benefits for women (~28:46)  -Her favorite carbs for recovery (~34:17) -How women should approach resistance training (~39:55)  -How to know you're lifting heavy enough (~45:13) -Why you should try to lift to failure on occasion (~47:00) -How to make the most of a 30-minute workout (~52:50)  -Her thoughts on drop sets (~54:45)  -How to know it's time to switch it up (~57:30) -What to do on your off days to stay active (~1:02:00) -Why you should take the stairs if you can (~01:06:05)  Referenced in the episode:  Follow Alyssa on Instagram @doclyssfitness & YouTube @doclyssfitness.  Subscribe to Alyssa's podcast Messy Middle New research on creatine for brain health Research on creatine's benefits for hydration during the luteal phase Doc Lyss Fitness Research on energy deficits and carbohydrate intake in female athletes Research on short-term benefits of creatine for cognitive function Visit wildhealth.com/mbg for 20% off your Wild Health Membership.  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)! Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way! Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. www.doclyssfitness.com

This episode originally dropped on February 6, 2023Okay, y'all. We are sensing A LOT of confusion around female physiology and training with your cycle. That's why this week, we welcome exercise scientist Alyssa Olenick, PhD to clear up misconceptions about female physiology and performance. Alyssa unpacks what the phases of our cycle are, and how we can work to support our bodies during these various phases. And she is clear that no matter what, we are capable.Alyssa shares her "miracle baby" story, which was the first spark for her journey in sport and female physiology. She gives us the details of the new studies on mitigating menstrual cycle symptoms and discusses the negative effects of dieting, the importance of carb intake, and the benefits of caffeine. Finally, Alyssa tells us about the impacts of hormonal birth control on training. Take away message? Don't let anyone tell you that your menstrual cycle is limiting.Follow Alyssa on Instagram @doclyssfitness https://doclyssfitness.com/Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

As a PhD in exercise science, an ultra marathoner, a hybrid athlete, a successful entrepreneur, and a regular presence on stages and podcasts, it's hard to argue anything except that Alyssa Olenick is a winner. Not everyone wanted it to be that way. On today's episode you're going to learn about the feathers that were ruffled necessarily, the obstacles that were overcome, the advantages that were leaned into, and the lessons still being learned by Alyssa as she continues making strides to excel in this new, entrepreneurial chapter of her life. Find Alyssa on instagram at @doclyssfit Find Alyssa's app in the app store "The Lyss Method"

Welcome to the Mind Muscle Connection Podcast!Today, I'm excited to have Dr.Alyssa Olenick join me to discuss 'Why you need to do dedicated cardio as a lifter.'This episode promises to be enlightening as Alyssa, an expert in her field, imparts invaluable insights and expertise. She'll cover topics ranging from cycle syncing and research on female training to common mistakes people make when they mix lifting and cardio.This episode is packed with helpful tips and insights that you won't want to miss!Let's talk about:Introduction about Dr. Alyssa OlenickResearchFemale researchCycle syncingCommon mistakesCardioLiftingWhat to track and monitorWhere to find Dr. Alyssa OlenickWhere to find Dr. Alyssa Olenick: doclyssfitnessFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

On today's episode I'm joined by Dr. Alyssa Olenick to give you some of the information you need to combine weight training and running, and pursue your goals as a hybrid athlete!  Some topics we discussed:Mistakes lifters make when adding running to their training for the first timeWill running kill your gains?Adjusting volume and intensity when starting a hybrid program The cortisol boogie man and low energy availability Improving your aerobic capacity How Alyssa does all that she does and lessons she's learned along the wayDr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at: www.doclyssfitness.comFind her on Instagram: @doclyssfitnessYouTube Channel: HEREConnect with Sarah:www.fortify-health.comInstagram: @SarahFordBishopCoaching and Consultations 

Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more. You'll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you've trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with. Specifically, we discuss: Intro (00:00) Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59) Mastering RPE for Effective Workouts: A Beginner's Guide (13:16) The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34) How do you know if the workout program is effective? (29:07) Navigating Soreness and Recovery in Strength Training (39:02) Cold water emmerson and reducing muscle soreness (49:03) Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21) How Resistance Training Transforms Women's Health During Menopause (1:08:00) Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50) HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02) Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25) Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02) Outro (1:44:13) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet's best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program. In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You'll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories. Specifically, we discuss: Introduction (00:00) Overview of Alyssa Olenick's Research (04:58) Exploring Gender Disparities in Sports Science Research (07:47) Should Exercise Guidelines Differ for Men and Women? (13:10) Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50) Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22) Should You Exercise When Feeling Tired (28:08) Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35) Optimal Exercise Strategies for Women (43:15) Combining Cardio and Strength Training: Same Day or Separate? (54:21) The Role of Carbohydrates in Training Effectiveness (58:08) The Impact of Carbohydrate Restriction During Workouts (1:03:35) Identifying Signs of Low Energy Availability (1:06:43) Protein Requirements for Women: How Much Is Needed? (1:14:22) Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15) Protein Intake Recommendations for the Average Woman (1:24:45) Conclusion (1:32:35) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

In this episode of the Podcast I chat with Alyssa Olenick. Alyssa is  currently studying for a Postdoctoral in metabolism and menopause, and also has a  Ph.D. in Exercise Physiology, where  she researched metabolism and exercise science in females.  @doclyssfitness   We chat about:   What does the research say on the impact around the cycle impacting exercise performance ? Is there a certain type of exercise that would be better around the time of the month? Why nutrition might reduce a lot of the negative impacts people may feel during different hormone phases ? and what this looks like? For some one on the pill , do we need to take the same considerations into play? Does the pill have an impact on strength and muscle growth? Should we adapt training and nutrition when hitting peri menopause? and if so, how? This podcast is sponsored by CBD SELF https://cbdself.com/ Shane15 for 15% off   Online coaching www.shanewalshfitness.com/onlinecoaching

In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is here to continue our conversation surrounding everything from heart rate zones to perceived excursion and how to balance your intensity properly. Key Takeaways If You Want to Improve Your Cardiovascular Health, You Should:  Focus on getting fit and meeting the physical activity guidelines if you are just starting out Don't get caught up in the all-or-nothing perfectionist mentality when it comes to your heart rate Get over the idea that you have to annihilate yourself for fitness to count Finding Balance with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Learning to Love Zone 2 Whether you are just starting out with your cardiovascular health journey or have been going for a while, there is a good chance the conversation surrounding Zone 2 has come up more than once. Dr. Lyss has a ton of experience in understanding and applying the nuance of research to everything from your heart rate, RPE, level of intensity, recovery, and so much more. Learning what to focus on and pay attention to at the different levels of your training will help alleviate your concerns about both strength training and cardiovascular fitness. Training in a Different Way Dr. Lyss wants to encourage you to think about your training program holistically. Balanced fitness training can help you develop characteristics for health, life, and longevity. However, this takes a different mental approach and view of what quality training and intensity are. It is not just about pushing yourself to your maximum; it is about looking holistically at your overall intensity to see where you can go harder because you have held back in other areas. Female physiology needs both strength and cardiovascular health. A well-rounded training and athletic approach program can help you be the most resilient human you can be. What is your relationship to cardiovascular training? Share your thoughts with me in the comments on the episode page. In This Episode Where to start when looking to improve your cardiovascular fitness (6:40) Understanding the role of heart rate and how to figure out where you need to be (20:58) How to assess your training distribution and fitness mindset throughout the week (31:27) What to do if you feel like you aren't working hard enough (36:04) Learn how to train in a recoverable way to ultimately do more (41:02) Quotes “Do not worry about the mode or how you do it or how intense it is or the zone that you are in; the first thing you need to do is get to the physical activity guidelines.” (7:29) “But you have to decide, once you have been doing this for a while, ‘what do I actually want from this?'.” (16:15) “When you are doing more intense exercise, you are having to focus more on your steps and your breathing and what you are doing. So these are all things that I like to use for checking in with yourself.” (30:25) “Not all training needs to be hard to be quality.”  (36:43) “Hybrid training is health. And it doesn't have to be running and lifting. It can be so many different things. But train multiple characteristics of your fitness.” (43:37) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on  Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 420: Dr. Alyssa Olenick (Part 2)  

It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training. Key Takeaways If You Are Interested in the Data Behind Womens Physiology, You Should: Work to understand what goes on in the research world Be careful of how things are marketed to you Listen to Part 2 of my conversation with Dr. Alyssa Facing the Facts with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Finding Faith in the Data While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you. Don't Believe Everything You Are Sold Unfortunately, what tends to happen is a ‘pinkifying' effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed ‘for women only'. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for.  You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead. Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page. In This Episode Discover Dr. Alyssa's origin story and why she fell in love with studying exercise physiology (5:04) Learn about the Invisible Sports Woman Study and how it has changed our approach to female fitness and physiology (11:34) Understanding the degree of misinterpretation of science in the quest to understand ourselves (20:19) Where sex differences play a factor in terms of nutrition and the menstrual cycle (29:25) Why fasted training may not be as beneficial as we are sold (40:04) Quotes “Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through.” (10:15) “You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training.” (26:28) “There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here.” (29:52) “You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, ‘this is safe for you and good for you' package.” (36:20) “Whether you think you are an athlete or not, you want your session to give you the things that you want out of it.” (45:04) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on  Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 418: Muscle & Longevity FYS 393: 3 Ways To Increase Your Metabolism As An Athlete  

Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today, Tara connects with Dr. Alyssa Olenick to discuss hybrid training, female physiology, and the misconceptions of cycle syncing in the world of fitness. This is an episode to educate and inspire people to get strong, run far, and understand WHY + HOW to move their body for optimal results. Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology, is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! Episode Highlights: Understanding female physiologyThe difference between men and women in trainingFemale strength trainingTraining for her first ultramarathonCombining strength with runningThe benefits of hybrid trainingBTS of ultramarathon runsTrail vs road runningA better way to cycle syncMisconceptions around cycle syncingThe importance of protein, eating enough, and hydration If this episode resonated please leave a rate & review and share with friends! Your support means so much!  You can learn more about Dr. Alyssa Olenick and her programs, resources and more at www.doclyssfitness.com Doc Lyss programs: www.doclyssfitness.com/the-lyss-methodIG: @doclyssfitnessYoutube: @doclyssfitnessPodcast: The Messy Middle Podcast  Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @thetaratalk for episode updates and extra content.  Sign up for the newsletter HERE and never miss an update! Work with Tara:1:1 coaching (apply to see if this is a fit for you)TL Method (get a FREE week of workouts!)

This week's Q&A episode covers the following 5 questions:1. "Do you think 3x Full Body sessions a week is enough to build muscle? So many programs say yes, but I dont look like I work out."2. "Tips for progressive overload. I cannot increase weight or reps week after week. I've been doing weight training >3yrs."3. "How to run a half marathon without losing muscle?"4. "Struggling with meal prep. Tips?"5. "How do I know if I'm lifting heavy enough?"You can find Dr. Alyssa Olenick's IG HERE.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

What is hybrid training?  Well, that's exactly what you will learn about in this podcast interview with Dr. Alyssa Olenick.  At its core, hybrid training (also known as concurrent training in the scientific literature) is a fusion of strength and cardiovascular training.  Many people feel these types of training are at odds, but in this episode, you're going to learn how hybrid training is not only possible, but can be complimenting, helping you excel in both strength and endurance. In case you're not familiar with Alyssa, she's an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. And with her strong academic background, she's dedicated herself to both the practical and theoretical sides of fitness, helping thousands of clients crush both their lifting goals and their race finish lines.  Her unique perspective combines the rigors of scientific research with practical, hands-on coaching experience. In chat, Alyssa and I discuss . . . The concept of hybrid training, blending strength and endurance training, and why heavy lifting isn't enough and doesn't “count” as cardio Misconceptions surrounding the interference effect, debunking the “cardio kills gains” myth and exploring how evidence-based research supports the integration of cardio into strength training routines for enhanced results Differentiating the benefits of strength training and cardiovascular exercise, explaining why both are essential for a balanced, effective training regimen The correlation between cardiovascular health and quality of life, and how a developed aerobic system can amplify strength training and overall physical performance How to turn cardio “exercise” into a training system with progression Practical advice on combining cardiovascular and resistance training for optimal results, including tips on protein intake, carb periodization, and effective fatigue management Personal experiences and insights into maintaining muscle and losing fat through cardio, while balancing the intensity of strength training And more . . . If you're intrigued by the idea of becoming both stronger and fitter simultaneously, or if you're simply looking for an innovative approach to mix up your current fitness program, then this podcast is for you.  Listen in to explore the world of hybrid training with Alyssa Olenick! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:16 - What are your thoughts on hybrid training? Is endurance training not effective for muscle growth compared to strength training? 16:55 - Do you get enough cardio from just strength training alone? 35:42 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 37:53 - Can cardio help improve my strength training? 32:30 - How much cardio does it take to see a dip in performance with strength training? 44:01 - Is it okay to do cardio before or after your strength training workout? 52:38 - Is an hour maybe two hours enough per week to get all the benefits from cardio? 1:21:37 - Where can people find you and your work? --- Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Alyssa's website: https://doclyssfitness.com/ Alyssa's Instagram: https://www.instagram.com/doclyssfitness/ Alyssa's YouTube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ The Messy Middle Podcast: https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577

Unlike men, women's hormones can change throughout the month and this can have an impact on energy, recovery, sleep, and more. This can add a layer of complexity to exercise for women and it is something that should be taken into consideration.  Syncing your exercise training and other habits according to the phase of your menstrual cycle has become a hot topic recently and there are a lot of claims being made online about how women need to modify their habits during different phases of their menstrual cycle.  Today on the show I am interviewing Dr. Alyssa Olenick who is one of the leading experts in the field of women's hormones and exercise training to discuss this topic in more depth. In this episode, we take a deep dive into: The different phases of the menstrual cycle and how hormones can change throughout the month  The implications of those hormonal changes on exercise training and performance The importance of autoregulation vs. cycle syncing your training program And more... If you are a woman who exercises or are a man who works with women, you do not want to miss this episode.  Want to support the show? You can do so here.  Alyssa's Instagram  Alyssa's Website       

There's going to be a good amount of overlap between this episode and last week's episode with Dr. Alyssa Olenick but I think that's fine since some of the content can be a little dense. Reinforcement won't hurt!.Bryan and I go through the basics of zone 2 physiology and application and talk about WHY we're starting to incorporate more of it at this point in our lives..Since we've both spent the majority of the last decade training to be a full-time meathead, this gentle shift in goals has had a bit of a learning curve but has been super fun to explore..Where to find Bryan⬇️Website: Paragontrainingmethods.comIG: https://www.instagram.com/bryanboorstein/Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828.Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com.Jordan's Coaching Options⬇️Group Programming [Gym Program]Group Programming [Home Gym].Helping you find the balance between OPTIMAL and PRACTICAL.

⬇️Topics⬇️-What is zone training-What are the benefits of each zone?-Why is z2 all the rage right now?-How to know you're in z2-How to know you're improving over time.Links mentioned in episode⬇️Our previous episode on whether cardio is killing your gains: https://open.spotify.com/episode/4UfrxfvsuIQMbARUnEi2Vf?si=e2e9cea427324229.Where to find Alyssa⬇️Website: https://doclyssfitness.com/IG: https://www.instagram.com/doclyssfitness/?hl=enLinks to her stuff: https://doclyssfitness.com/insta/.Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com.Jordan's Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym].Helping you find the balance between OPTIMAL and PRACTICAL.

Okay, y'all. We are sensing A LOT of confusion around female physiology and training with your cycle. That's why this week, we welcome exercise scientist Alyssa Olenick, PhD to clear up misconceptions about female physiology and performance. Alyssa unpacks what the phases of our cycle are, and how we can work to support our bodies during these various phases. And she is clear that no matter what, we are capable.Alyssa shares her "miracle baby" story, which was the first spark for her journey in sport and female physiology. She gives us the details of the new studies on mitigating menstrual cycle symptoms and discusses the negative effects of dieting, the importance of carb intake, and the benefits of caffeine. Finally, Alyssa tells us about the impacts of hormonal birth control on training. Take away message? Don't let anyone tell you that your menstrual cycle is limiting.Follow Alyssa on Instagram @doclyssfitness *** Support the Podcast *** InsideTracker: Get 20% off at insidetracker.com/feisty. Previnex: Get 15% off your first order with code PERFORMANCE at https://www.previnex.com/

Menstrual cycle-based training is a fascinating concept that is receiving a lot of press at the moment. Dr Alyssa Olenick is a metabolic scientist with a special research interest in the effects of the menstrual cycle on exercise training. We talk about the research on menstrual cycle-based training, and how to get the best results for your female clients.Resources mentioned in the episode: Register your interest to receive an advanced copy of Raph's book 'How to make $100k a year teaching Pilates hereConnect with Dr. Alyssa on Instagram and on YoutubeListen to Dr. Alyssa's podcast 'The Messy Middle Podcast' hereWomen and men respond to standardized strength training programs very similarly here and hereFollicular-based strength training may give superior results hereBut performance is similar across the menstrual cycle hereOlder women self-select exercise intensity that is too low to elicit strength gains hereFind more resources here. This podcast uses the following third-party services for analysis: Chartable - https://chartable.com/privacyAdBarker - https://adbarker.com/privacy

Erin Williams (aka @runstrongmama) is a mom, an athlete, a running coach, and an accomplished Army engineer officer. In this episode we discuss how all of those experiences have shaped her approach to fitness. Erin Williams was a Division 1 basketball player at West Point, and was commissioned as an Army Engineer officer in 2011. Since then, Erin has completed a variety of military schools including Sapper and Jumpmaster, served in the 82nd and the 101st Airborne Divisions, earned a data science degree from Harvard, and had three children. In 2018, she also became a run coach. She holds certifications from Road Runners Club of America and VDotO2, and coaches with the service Lift Run Perform. She is a strong advocate for women in military service, and has focused her efforts in the past 2 years on highlighting shortfalls in the military child care space and how this impacts service members and families. This wide ranging conversation covers everything from how to incorporate strength training into a running program to the state of pregnancy and postpartum physical training (P3T) in the Army. Erin has some valuable insights into a wide range of topics, so we covered a lot of ground with her. And if you want to learn more about her advocacy for women in the military, follow her platforms! Erin mentioned a few useful resources that she recommends people check out, so here they are: Laura Norris' running blog: https://lauranorrisrunning.com/ Dr. Alyssa Olenick: https://doclyssfitness.com/ and https://www.instagram.com/doclyssfitness/ Jack Daniels' VDOT: https://vdoto2.com/ She coaches with Lift Run Perform, find out more about them here: https://liftrunperform.com/

Are you tired of feeling in the dark about your menstrual cycle? Are you curious about the concept of cycle syncing? Do you want to know more about the individuality of menstrual cycles? Look no further! Dr. Alyssa Olenick joins me today to discuss all things menstrual cycle, ovulation, and women's health. We also discuss the hot button topic of creatine which gets so many questions from both of us!   Time Stamps:   (0:47) Who is Dr. Alyssa? (3:30) Menstrual Cycle Review (5:08) Cycle Syncing with Training (21:30) The Individuality of the Menstrual Cycle (23:00) Testing for Ovulation (34:02) Alyssa's Beef with the Haters (43:30) The Importance of Proper Nutrition (1:06:38) All Things Creatine (1:10:35) Parting Words/Mic Drop (1:10:52) Where to Find Dr. Alyssa --------------------- Follow Alyssa on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

Even if you're living alone on a tropical island you've likely heard the online trend of syncing your menstrual cycle with your exercise.  Is it real? Or just another way to keep women small? I've taken my time bringing this conversation to the stage because I had a single woman in mind to bring on the show to discuss it. Dr. Alyssa Olenick has a Ph.D. in exercise physiology and specifically studies the impact of female hormones on training, adaptation and recovery.  We share a vibrant (read: passionately pissed) conversation about the cycle syncing trend and whether you should be changing your exercise each week of your cycle.  Alyssa is one of my favourite female scientists and I was thrilled we could share this conversation together.  What we covered in this episode:  What is “cycle syncing” and what happens through your cycle with respect to exercise.  What the research actually says about hormones and training.  Our thoughts on the commodification of women's menstrual cycles and how this particular trend might be causing women to move less.    Enjoy the episode, and give Dr. Alyssa Olenick a follow @doclyssfitness   Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 1 Trainer. Alyssa completed her doctoral training in exercise and post-prandial metabolism. Specifically in the areas of metabolic flexibility, sex differences and menstrual cycle physiology. Alyssa runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com  

In this episode of the pod, I chat with Dr. Alyssa Olenick (@doclyssfitness on social media) about how your menstrual cycle does or doesn't affect your potential performance as an athlete. We dive into the phases of the menstrual cycle, current data we have regarding female physiology and performance, and how to approach this so you can perform well at *any* time of the month. Thank you The Feed for sponsoring this episode of the podcast! For $80 in store credit, visit this link to try all your favorite sports nutrition products to fuel your training. Sources referenced: Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. Int J Environ Res Public Health. 2021 Feb 9;18(4):1667. doi: 10.3390/ijerph18041667. PMID: 33572406; PMCID: PMC7916245. Holtzman B, Ackerman KE. Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Med. 2021 Sep;51(Suppl 1):43-57. doi: 10.1007/s40279-021-01508-8. Epub 2021 Sep 13. PMID: 34515972; PMCID: PMC8566643. McNulty, K.L., Elliott-Sale, K.J., Dolan, E. et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med 50, 1813–1827 (2020). https://doi.org/10.1007/s40279-020-01319-3 Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8

If you're not following @DocLyss on Instagram -you're missing out. Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 1 Trainer. Her research is focused on exercise and metabolism and how fitness status, sex, and menstrual cycle/oral contraceptive use impact this. Now, you may remember that back in episode 111, I talked about the impact your hormones have on your workouts. And then I came across Alyssa, who put it all into perspective with her research and actually helped simplify things. I'm still learning - and this episode is about bringing the latest science directly to you so you can all make the best choices for yourself. Bottom line - weight training optimizes your physiology and we should all strive to be doing it a few times a week. What that weight training looks like doesn't matter as much as just picking up heavy stuff in good form and putting it back down. I'm really excited to have Alyssa join me on the podcast today and I hope you enjoy nerding out with her as much as I did! You'll learn: How training impacts the menstrual cycle (including pre, peri and post-menopausal) Why you don't need to worry about syncing your workouts to your cycle And why focusing on nutrition and sleep are a better bet for improving performance All the links: Doc Lyss Fitness website @doclyssfitness on Instagram Messy Middle Podcast Doc Lyss Macro Calculator Made app for measuring lean mass 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

On this week's episode of CP Radio, we're joined by Dr. Alyssa Olenick! Alyssa holds a Ph.D. in Exercise Physiology, is a certified sports nutritionist, and CrossFit Level 1 Trainer. Alyssa completed her doctoral training in exercise and post prandial metabolism - specifically in the areas of metabolic flexibility, sex differences and menstrual cycle physiology. Alyssa runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at Doc Lyss Fitness or on Instagram at @doclyssfitness

This time Rachel meets with Alyssa Olenick, PhD. Weight Gain and a changing metabolism are one of the key concerns in the perry sisterhood. Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. Download our free perry app to join the sisterhood and meet other perimenopause warriors, because perimenopause is so much easier when you are not alone. Disclaimer: This podcast is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment. --- Send in a voice message: https://anchor.fm/perryapp/message

In this episode we caught up with Alyssa Olenick, also known as @littlelyssfitness on Instagram. Lyss is a breath of fresh air in her approach to life, education and the fitness industry for women. Currently she is working on her final months for her PHD in exercise physiology focusing on metabolism and women's health. Lyss is a strong, determined and science backed coach that is a true example for us all. Her message to the world; Demand Better. We absolutely loved this episode!

WHO: Alyssa Olenick (@LittleLyssFitness)---TITLE/TOPICS: Concurrent (Hybrid) Training: If you want to lift heavy shit but also have cardio goals/enjoy runningWhat questions should I ask myself before getting into hybrid trainingHow to meet yourself where you're at and set the right goals for youIs cardio gonna kill my gains?What sort of cardio overlaps the most?How do I start implementing running so I don't do too much too fast?How to set up training/nutritionCommon mistakes we see...---Where to find Alyssa:Instagram: @littlelyssfitnessWebsite: LittleLyssFitness.com'Podcast: The Messy Middle PodcastHybrid E-Book: Hybrid Training Ebook---Where to find me:Instagram: @JordanLipsFitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL-JL

Alyssa Olenick, PhD(c) of Little Lyss Fitness (@littlelyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training! The physiology of the menstrual cycle How does this impact our performance? Periodizing our training around our cycle Periodizing our nutrition around our cycle What about hormonal contraception? Mastering the basics before worrying about "optimizing" What happens in menopause? Prioritize health, not performance & more! --

Clare McCallan is a spoken word artist and author whose work focuses on the intersection of virtue and adventure. After two North American poetry tours, a film about her work and journey, "Clare McCallan: Little Victories" was released in 2020. She is the creator and host of "Letters to the Least" a podcast that features her original poetry. She was selected as an Artist in Residence at the Grunewald Guild in 2019 and released her first poetry collection, entitled "Stations" in 2020. She now creates art with St. Joseph's Home for Artisans in Boston. In this episode, Clare and Mary talk about the intersection of a rugged lifestyle and artistic creativity. We also talk about the Feminine Genius through the lens of Theology of the Body and how we as women have a unique creative space for The Other. As usual, we hit on the many ways that Catholic femininity can manifest itself for each individual woman. Finally, Clare shares the introduction to her new book coming out this Advent called Mangers. Mangers is a collection of poems, stories, and letters that journeys towards Bethlehem with the reader, weaving together humanity and divinity in wonder at the incarnation. We hope you find this podcast comforting, challenging, and inspiring as you approach the season of Advent. Check out the links below for our recommendations! · Mangers by Clare McCallan https://www.blurb.com/b/10919589-mangers · Clare McCallan: claremccallan.com @clare_mccallan · St. Joseph's Artisans https://www.stjosephshomeforartisans.com/mission@stjosephsartisans · Alyssa Olenick @littlelyssfitness · The Messy Middle Podcast https://open.spotify.com/show/2IcRYZ9T85UiITP5QHgytw?si=abaef4c7d1694e31 · Mysterious Benedict Society https://disneyplusoriginals.disney.com/show/the-mysterious-benedict-society · A Gentleman in Moscow https://www.goodreads.com/book/show/34066798-a-gentleman-in-moscow

  Welcome back to Episode 101 of The Active Life Podcast. Today on The Show we have Alyssa Olenick. Alyssa is the founder of the Little Lyss Method. She is on a mission to help others demand better from their training and from themselves. Her goal is to help women integrate science-based nutrition and fitness in order to help them reach their fitness goals   In this episode we discuss; Metabolic Flexibility How to burn the right fuel at the right time Burning the most fat Fats vs. Carbohydrates Food shaming Psychology of dieting   Connect with Christine IG: @littlelyssfitness Website: www.littlelyssfitness.com   Are you ready to Turn Pro? Connect with us! www.activelifeprofessional.com Dr. Sean @DrSeanPastuch Active Life Professional @activelifeprofessional

Today we're bringing a repeat guest back on the show for a very different episode than our first interview. Alyssa Olenick, aka the Honey Badger Mountain Goat, is one of my favorite internet humans. A brilliant PhD student, an incredible content creator, and just a really cool human, today's conversation with Lyss gets... really real. We talk all about experiencing large growth on social media in one of the toughest years to be a human at all, aka 2020. We talk growth, we talk the realities of "influencing," high levels of stress, and as the title would imply, losing our sleep, hair, and minds.  FOLLOW LYSS ON INSTAGRAM LISTEN TO OUR FIRST PODCAST EPISODE HERE ---- Interested in working with EDF Coaching to reach your fitness and lifestyle goals? Click here to inquire!  WHERE TO FIND ME: Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Legion Athletics - Code Embody Cured Nutrition - Code Emily ----------- The #JackedNNerdyTrainer At Home Program The #JackedNNerdyTrainer V I Program The #JackedNNerdyTrainer V II Program  

Alyssa Olenick, MS, CISSN, PhD(c) The human metabolism is incredibly complex and the backbone of every activity we do. Whether it's laying on the couch or running an ultra-marathon, our metabolism supports whatever activities we engage in. In this episode, we talk with Alyssa Olenick who is finishing up her PhD in metabolism and exercise about just that! Alyssa is our second repeat guest and the perfect person to talk about this topic given her background! Alyssa not only studies metabolism and exercise but puts her knowledge to the test everyday as an avid runner, lifter, and overall badass. Alyssa has competed in poewrlifting, weightlifting, marathons, and even ultramarathons making her the perfect person to understand the potency of the human metabolism. In this episode we talk about what the metabolism is, what it means in the context of weight loss or weight gain, how people can properly support their metabolism, and the role of exercise in supporting the metabolism. We also dive into gender differences within the context of both exercise and metabolism which brings out some fantastic segments. This episode is full of energy and we hope you all enjoy it! Alyssa's Social Media: Instagram Twitter Link Show Notes (1:00 - 4:30) - Introductions Question 1: Has anything changed in our outlook on preventive medicine since the last time we spoke? (4:30 - 30:10) - The Human Metabolism Question 2: What is the metabolism, how does the metabolism relate to calories, and what do people mean when they say "I have a fast [or slow] metabolism?" Question 3: What determines someone's metabolic rate, what is the metabolic rate, and how does it relate to energy balance? Question 4: Can you increase your metabolism? How do you do it? (30:10 - 1:05:30) - How the Metabolism Differs Between People Question 5: is there a relationship between the metabolism and being obese or being fit? Do obese people just have a slower metabolism than fit people? Question 6: Are there any gender differences between males and females in how the metabolic rate is determined and are there controllable factors such as diet or exercise that should be approached differently due to these differences? Question 7: Why are carbohydrates important for exercise and how do you know how many to eat? (1:05:30 - 1:09:15) - Wrapping it Up Question 8: What do you tell people that ask you "How do you get healthy" if you have 2 minutes to answer while you're waiting for your coffee? Join our Mailing List HERE: Mailchimp

On this episode of the Alix Turoff Nutrition podcast, Alix sits down with Alyssa Olenick of Little Lyss Fitness. Alyssa is a 4th-year Ph.D. Candidate Studying Exercise Physiology and Metabolism. She holds a research interest in sex differences and female physiology within the context of exercise and metabolism. Alyssa is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating women on science-based fitness to get them into the gyms and on the roads/trails.  Connect with Alyssa on Instagram (@LittleLyssFitness), check out her podcast “The Messy Middle” or purchase any of her amazing fitness programs through her website.  Resources: Join the waitlist for Alix’s 12 week small group coaching program Apply for Alix’s 1:1 coaching program Follow Alix on Instagram  Join Alix’s private Facebook group Download your FREE Happy Hour Survival Guide Buy Alix’s book on Amazon Shop my favorite products on Amazon Contact Alix via email Be sure you’re subscribed to this podcast to automatically receive your episodes!!!  If you enjoyed today’s episode, I’d love it if you would take a minute to leave a rating and review!Subscribe to The Alix Turoff Nutrition Podcast Discount Codes: Built Bar: Use the code ALIX for 10% off your order

Virtual Deadlift Charity Info: https://clairezai.wixsite.com/loadwomen Alyssa's Social Media: https://littlelyssfitness.com/ @littlelyssfitness on Instagram For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael_barbellmedicine @derek_barbellmedicine @hassan_barbellmedicine @michael_amato_barbellmedicine @charlie_barbellmedicine @alex_barbellmedicine @tomcampitelli Email: info@barbellmedicine.com Supplements/Templates/Seminars: www.barbellmedicine.com/shop/ Forum: forum.barbellmedicine.com/

This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism. Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more. Links to posts discussed in this episode: Stress & Cortisol Review paper about metabolic flexibility “What is metabolic flexibility” https://www.instagram.com/p/CGFnsIfDVeK/ https://www.instagram.com/p/B_47aGVDtPH/ https://www.instagram.com/p/B_Nd0ePj_gk/ https://www.instagram.com/steph.compton.nutrition/guide/metabolism/17865932879122438/ 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 second episode of YKTV, Leah & Brittany discuss the two scary (or trendy) words: Imposter Syndrome. They dive into the three types of imposter syndrome and what they each mean. This then moves the girls into discussing growing up with Baby Boomer parents. Time Stamps: (4:35) Intro (5:16) Astrology Reading (9:03) Imposter Syndrome  (14:30) Alyssa Olenick's IG Post  (22:10) The Different Types of Imposter Syndrome (31:10) Growing up with Baby Boomer Parents (43:56) Realizing You Had a Traumatic Childhood (49:33) Palet Cleanser (51:37) Closing Notes    ____________________________________ SUBMISSIONS: enter anonymously (or not) if you have any show notes, suggestions on topics, stories, secrets, etc. You can also sign up for our email list here.   Leave a 5-star rating and review to help boost our show!   ____________________________________ Find Us: Instagram Find Leah: Instagram | Email | Website Find Brittany: Instagram | Email | Website   Intro Music by Venturist --- Send in a voice message: https://anchor.fm/yktvpod/message Support this podcast: https://anchor.fm/yktvpod/support

Our host @vlad_radulescu has a very special guest, @littlelyssfitness. The main topic is womens' fitness and physiology. Grab a notepad and a pen because you will learn how your menstrual cycle and hormones can help women perform better and what implications there are. They also talk about women supplements and different myths.

This is the last podcast episode of 2020, and I wanted to end the year with an enormous thank you. Thank you for listening with me all year long.  Thank you for standing up when 2020 might have knocked you down in moments. Thank you for continuing to work on YOU because when you change—you can change the world. Thank you for stepping up and not allowing the curveballs of 2020 make you a victim. If you’re listening ladies - then you made it!! We made it! THAT is something worth celebrating!Thanks for being part of the magic we are creating.The best is yet to come! Sending so much love to you all as we welcome 2021! I am also walking the talk and taking a break from recording this week to enjoy time with my family.  We are replaying the #1 most downloaded episode of 2020 and one of my faves.  This is episode 66. With Alyssa Olenick aka "Little Lyss" where we debunk diet myths.  This will help prime your pump for the New Year ☺  Stay tuned as the 1st episode of 2021 is FIRE. 2 Upcoming things you can dive into right now: Free Fitness guide: https://feelamaaazingnakeed.com/wod Free Upcoming workshop: https://feelamazingnaked.com/workkshop With love and so much gratitude,Amanda For More Info Go To: https://feelamazingnaked.com/episode114

Alyssa Olenick is a woman who does not mess around. As a multi-passionate big scary goal chaser, everything she does is rooted in a fascination with the potential of the human body. Today, she help others demand better from their training and from themselves, and is on a mission to help all women face their fears, chase big goals, and finally learn to celebrate their bodies. She has a B.S. in Health Sciences and an M.S. in Exercise Physiology. Over the years, she has done powerlifting competitions, obstacle course races, ultramarathons, CrossFit, Olympic lifting, taught group fitness classes, worked as a personal exercise trainer, and is now using those experiences to teach women how to crush their big scary goals. She is currently pursuing a Ph.D. in Exercise Physiology, where she researches sex differences in metabolism and exercise. Check out her guides and programs: https://littlelyssfitness.com/programs Listen to her The Messy Middle Podcast: https://messymiddlepod.contactin.bio Follow her on Instagram: https://www.instagram.com/littlelyssfitness Her website: https://littlelyssfitness.com Check out her Facebook: https://www.facebook.com/littlelyssfitness __________________________________________ Follow me on Instagram @LongDistanceLoveBombs: https://www.instagram.com/longdistancelovebombs Looking for a heartfelt gift? Visit my print shop here: https://www.longdistancelovebombs.com/theshop Sign up for my weekly newsletter! Each week, I share a personal story and my favorite books, tunes, articles, and ideas. Click here: http://eepurl.com/T0l91. It's easy and takes five seconds. Check out a list of 120 of my favorite books here, including many my guests have written and recommend reading: https://bookshop.org/shop/LDLB Here is all of my favorite stuff on the planet: https://www.longdistancelovebombs.com/favorites --- Send in a voice message: https://anchor.fm/longdistancelovebombs/message

Alyssa Olenick, or Little Lyss Fitness is into business, fitness (both strength and endurance), fellow podcaster and is working on her PhD in Exercise Physiology. In this episode, we talked about: -getting into strength sports -getting into ultra running while also training heavy -her entertaining and informative instagram account and how it started -why she runs -myth-busting science -exercise physiology and nutrition metabolism as her academic interest -her own podcast -some strength related additions runners can make -how to include strength training in a running routine -pooping in the woods -science communication -and so much more! Follow along with Alyssa’s adventures at twitter.com/littlelyssfit an instagram.com/littlelyssfitness This episode is sponsored by Janji. As a local to Boston running apparel company, I’ve enjoyed seeing Janji grow over the years and their gear has only gotten better as time has gone on. As the weather gets cooler in much of the country, upgrade your gear with some of the amazing options from Janji! I’ve been loving their tights and raincoat in colder or wet weather lately! You can take 15% off all month with the code FTLR15. I hope you love them as much as I do! --- Support this podcast: https://anchor.fm/forthelongrun/support

As an exercise psychologist, Kait (Coach) Carmichael began studying sleep as it related to exercise. But the more she learned, the more obsessed she became with understanding the bidirectional relationship between the two. Now as a Ph.D. student, Kait examines sleep and athletic performance in the lab, while sharing sleep hygiene practices, wellness tips, exercise science, and psychological principles on her Instagram. She also co-hosts the Messy Middle Podcast with Alyssa Olenick of Little Lyss Fitness.What We Talked About:What Kait's been up to since she first joined me on Better Coaching, including her new podcast with Alyssa Olenick: The Messy Middle PodcastWhy sleep is SO important for those living an active lifestyle, why coaches need to REALLY understand sleep, and how to improve sleep.The physiological and psychological impact that not getting enough sleep has on our physique, food choices, and productivity.How to overcome your thoughts about being a bad sleeper.Kait's BEST advice for improving sleep.Get In Touch With Kait:Follow Kait on InstagramListen To The Messy Middle PodcastDownload Kait's FREE Sleep DiaryListen To Kait's First Episode on Better CoachingRecommended book: Range by David EpsteinAdditional Resources From Kait:Why we need sleep: https://www.instagram.com/p/CCJcfHxhDX4/?igshid=f7s1hhtlsg5lMelatonin: https://www.instagram.com/p/B_aykmpBMXs/?igshid=4m6z9dp2wt56How much is enough: https://www.instagram.com/p/CER3PVEAYV9/?igshid=sxv5dv8ph27o

Welcome to Episode 9 of The Essential Strength Podcast!Our guest today is Claire Zai. Claire is competitive powerlifter and holds a Masters of Science in Exercise Physiology from the University of Colorado. She currently lives in San Diego, where she works in a research lab while applying to Medical School, runs a small coaching business called BullZai Strength and contributes to group programming for Barbell Medicine.Claire has a story that I am sure many female athletes and lifters will relate too - initially drawn to the weight room to improve performance as a team sports athlete, she received little attention or guidance in a gym full of high school football players. Add to that the institutionalized gender stereotypes demanding women train to get smaller, slimmer, and more “toned” and she was soon discouraged. Here are your action steps for today:First - If you are a guy and you go to the gym, don't be a dick. Like so many other areas of life right now, it's important to recognize you have intrinsic privilege and not abuse it. This is not to say that you should feel any shame or guilt for the gender you were born into, but understand that your experience and HER experience, they are not the same.Second - If you are a female and you go to the gym, and you have the intention to do more than just “tone” your muscles while wearing cute leggings, find some role models. The kind that are putting out legit information, training based on real science and evidence, and using the gym to enhance performance, not just appearance. Here are the link's to all of Claire's Role Models that she mentioned during out conversation:Loraine Baraki (@loraine_barbellmedicine)Ellie Somers (@drelliesomers)Stefi Cohen (@steficohen)Alyssa Olenick (@littlelyssfitness)And third - if you're ready to turn the that inspiration I know you're feeling into action, the first step is conversation. Talk to the women in your life who have been or currently are athletes, lifters, etc. Learn more about their experiences, question your biases and be open to changing YOURSELF before you go trying to change others.As Mark Bell would say, let's make the world a better place to lift!Until next time, we wish you STRENGTH and GOOD HEALTHBarbell Apparel Athletic fit apparel designed BY people who lift FOR people who lift! Code ESSENTIAL for 10% off.Barbell Rehab Improve your ability to coach and modify the barbell lifts. Code "stronger25" for $25 any course!FNX Fitness Supplements To Fuel Your Greatness - - Use code ESSENTIAL for 20% at check-outDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Alyssa Olenick PhD(c) Alyssa Olenick is currently a third year PhD student but has already made a significant impact on thousands of individuals across the country. With a background in sports, Alyssa enrolled in college thinking about a career in fitness but quickly fell in love with science and is now working on her PhD in exercise physiology with a special interest in metabolism, metabolic diseases, and sex differences. Alyssa is the owner and founder of LittleLysFitness where she provides coaching and guidance to individuals across the country on nutrition and exercise. She is also very vocal on social media and has an Instagram following of nearly 30,000 people where she provides evidence-based advice to others seeking to learn more about health and fitness. Currently, Alyssa is training for a 100km ultramarathon while balancing her coaching business, PhD, social media presence, and appearances on many podcasts. Tune into this lively 1 hour conversation and learn about preventive medicine through an evidence-based approach to exercise, nutrition, and living your best healthy and fulfilling life. Show Notes (0:00 - 3:40) - Introductions Question 1: Tell us a little bit more about what you do and why it is what you do? (3:40 - 10:10) - A Digestible Approach to Evidence-Based Recommendations Question 2: How do you balance the line between using scientific information to advise people and a message that people can understand and get behind? (10:10 - 18:50) - The Use of Social Media as an Informative Platform Question 3: Was there a defining moment when you decided you wanted to start using social media to spread your message? Question 4: Do you ever doubt yourself on your social media posts due to the nature of evidence-based medicine shifting as new evidence reveals itself? (18:50 - 28:10) - An Evidence-Based vs. "Bro-science" Approach to Fitness Question 5: What is the difference between the bro-science and evidence-based approach to health and fitness when the results or outcomes of each seem to be the same when scrolling through social media? Question 6: Is it true that an evidence-based approach to fitness mostly serves to provide guidelines so that individuals may build a plan that works for them versus the one path that a bro-science approach gives you? (18:50 - 37:10) - Are Coaches Necessary for Health? Question 7: Everyone knows that they should be doing specific things (exercise, eat right) but no one seems to do it. Does it always take a coach to guide them? How can a general person apply information themselves? Question 8: Do you think there is a specific person who should be the coach? Should it be a physician? Question 9: Why did you decide to go the PhD route vs. the MD/DO route to helping people with their health? (37:10 - 46:00) - An All-Hands on Deck Approach to Health Question 10: Often times we see the miscommunication or complete lack of communication between practicing physicians and academia. What can you speak about the gap between these two and a team-based approach to health? Question 11: What does preventive medicine mean to you as someone engaged in academia? (46:00 - 58:20) - Why is Fitness Always Extreme? Question 12: People tend to think that fitness only includes the extremes such as lifting super heavy, running marathons, etc. Where is the middle ground? (58:20 - 1:10:00) - Exercise Differences in Men vs. Women? Question 13: You do a lot of work and coach many women, are there any differences with preventive medicine or fitness between men and women? (1:10:00 - 1:13:00) - Closing Remarks Question 14: If someone runs into you in an elevator and you have two minutes to tell them how to get healthier what do you tell them? Alyssa's Social Media: Instagram Twitter

Alyssa Olenick, M.S. has a masters in Exercise Physiology and is currently a 3rd year doctoral student of Exercise Physiology at the University of Georgia. Her research interests focuses on sex differences in metabolism, as well as muscle and mitochondrial physiology and nutrition. As a lifelong athlete, lifter ultra runner, cross fitter and all around fitness enthusiast she shares her passion for science and fitness, with a touch of sass, to promote integrity with the fitness industry. She uses her research interest in women, exercise and metabolism to teach her clients and students practical, realistic, and evidence based approaches to fitness and nutrition.What we talked about:How Alyssa's life has changed since our last conversation 2-3 months ago.What it's like to be an influencer - the job isn't easy, and Alyssa is balancing running a successful business, large social media following, and getting her PhD the best she can. Managing a community of followers on social media, and how it's begun to wear on Alyssa over the last few months with more people pushing back against posts that are meant to educate, or persistently asking for highly specific advice.What keeps Alyssa going despite the challenges and frustrationsAlyssa's advice for anyone who wants to "be like her"Get in touch with Alyssa:Follow Alyssa on InstagramCheck out Alyssa's Website

On this episode, Drunk Dietitians get some great insight in the science behind movement with Alyssa Olenick, MS and Fitness Coach! She is a PhD Student studying exercise & metabolism and she loves the WHY behind movement. You will learn the secret to enjoying fitness again...hint: look at the title of this episode. It may sound like a radical idea, but these girls have the tips you need to truly uncouple movement from changing the size of your body! Alyssa on Instagram: @littelyssfitness

Alyssa Olenick aka LittleLyssFitness CRUSHED this episode. She provides incredibly valuable insight around....How she got started, and what 4 years of building a successful online business has taught her.Differentiating yourself is HARD on social media - but she shows you exactly how she's done so by finding her voice.Building a brand with integrity, and purpose. Connect with Alyssa:Instagram - @LittleLyssFitnessWebsite - http://www.littlelyssfitness.com/Recommended Resources:Branding/web design: https://www.instagram.com/brandtcreativeco/Business for coaches: https://www.instagram.com/anniemiller.co/Overdelivering for your clients: https://www.instagram.com/kenziefitcoach/

The health industry is full of junk.  Often it preys upon women who are searching for quick fixes to feel better in their bodies.  I was excited to bring on “Little Lyss” to talk about the nutrition industry and debunk the most common myths that I see in my clients that have been keeping them stuck.  This episode will rock your world! For More Info Go To: https://feelamazingnaked.com/episode066

One word to describe this episode - Fire. Both in quality and absolute energy from my guest today Alyssa Olenick. Alyssa is a PhD student and a wealth of knowledge when it comes to exercise physiology among her other passions in life. This is a classic Jacked and Nerdy episode that I know you will enjoy. Topics covered include: - Alyssa’s Story - The Importance of Exercise Physiology - Alyssa’s Current Studies - Metabolic Flexibility and Exercise - Burning More Fat at Rest and Burning More Carbs During Exercise - Being An Advocate For What’s Safe in Training  - Running For Fun - Sucking and Getting Your Ass Handed To You - Demand More From Your Program - Advice for Beginner Female Lifters - Things to STOP Doing - Wonder Woman Mentality - Where to Find Alyssa   -------- WHERE TO FIND ALYSSA Alyssa's Instagram ---------- WHO TO FOLLOW Amanda Howell Kait Carmichael Jessie Hoffman PhD --------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody

In today's episode, we hear from Alyssa Olenick of Little Lyss Fitness about how she has built an incredible community by teaching others how to lift - and live - with intention and purpose.After talking with Alyssa, I felt so motivated... And I'm sure you will too!Connect with Alyssa on Instagram:https://instagram.com/littlelyssfitnessCheck out her website:https://www.littlelyssfitness.com/Shoot her an email:Littlelyssfitness@gmail.com

Confused about what diet will help you finally reach your goals? Puzzled by all of the contradictory claims about fitness & nutrition? My guest Alyssa Olenick (@littlelyssfitness on IG) lays out: 1. How to figure out if a claim is legit 2. Red flags to watch out for: should I listen to this person or run fast the other way? 3. Five questions to ask yourself to see if a particular diet is a good fit for you.

PhD student, dear friend, and fellow metabolism researcher, Alyssa Olenick joins me on the show! We talk about the greatest supplement on earth - caffeine, and its effect on exercise performance and weight loss, the perception people have on fitness professionals, and her new work and ebook ENDURE, which you should all totally buy! And I shamelessly plug my new course: Stunning Strength: The Science and Application Behind Women's Muscle, which you can enroll in here: bit.ly/stunningstrength   Follow Lyss at @littlelyssfitness and at https://www.littlelyssfitness.com/ Follow me at @fitnphys and at https://www.fitnphys.training/ Support this podcast over at https://www.patreon.com/hiitcast

We talked to Alyssa Olenick, also known as Little Lyss Fitness for her online fitness presence and training programs, about her research in metabolic flexibility and nutrition strategies.  Listen in to hear about proper health, fitness, and the science behind popular diet plans such as the Ketogenic diet, a high-fat, low-carb diet sometimes used to treat severe epilepsy in children, and Intermittent Fasting, which uses periods of fasting and non-fasting to control caloric intake. About Alyssa Alyssa Olenick, M.S. is a graduate student currently pursuing her PhD in Exercise Physiology.  Her lifelong passion for fitness, nutrition, and fascination of the human body has brought her to bridge both practice and application of science and the fitness education.  She holds a research interest in metabolism and the effects of exercise and nutritional practices on the prevention and development of chronic disease states such as diabetes, obesity, and metabolic disease.  Learn more and find personal fitness plans on Alyssa's website Little Lyss Fitness. Follow Little Lyss Fitness on Instagram and Facebook for educational and science-backed fitness posts. More information Learn more about healthy diet templates on the Renaissance Periodization website. Read Alyssa's answer to the question "Where does fat go?"   Any other questions?  Let us know!  We appreciate your feedback. You can now support the podcast at https://www.patreon.com/sfspodcast.  Many thanks to our past and present supporters!  Thanks to Plant Warrior for their support.  Use discount code SFS10 at checkout for 10% off your purchase of plant-based protein.

In this episode, we get down to the nitty gritty about type I diabetes and exercise. What is insulin? What is diabetes mellitus? How is weight management effected with type I diabetes? Adam's supporing a local familly effected by breast cancer with HIIT for Hooters. Trevor's flying off to Adobe Max and innovating online training, and welcomes Alyssa Olenick, MS to the fitnphys team.   References: ACSM. (2014). ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription (7th ed.). Philadelphia: Lippincott Williams & Wilkins. McArdle, B., Katch, F., & Katch, V. (2015). Exercise physiology: Nutrition, energy, and human performance (8th ed.). Baltimore: Lippincott Williams & Wilkins.