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.
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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
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