The Hybrid Lab with Dr. Alyssa Olenick

👀 Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition.Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course!🎥 Watch on YouTube:→ https://youtu.be/qY5xdzO0eWk🎥 Performance vs Aesthetics:→ https://youtu.be/T-KfgshL5G8🤘 FREE Macro Calculator:→ https://bit.ly/4d8ZTMJTopics Covered:✅ Why weight gain happens during marathon or endurance training✅ Smart fueling strategies for runners and endurance athletes✅ The role of carbs and protein in performance and recovery✅ Why race training shouldn't be your diet plan✅ How to optimize body composition while building endurance🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:00:00 - Understanding why this may happen3:02 - Role of nutrition in performance6:10 - Importance of protein intake8:58 - Carbohydrates and performance12:11 - Managing hunger and satiety15:09 - Balancing macro-nutrients18:20 - Why you may consuming more calories24:24 - Adequate protein and energy demands26:50 - Higher carbohydrates days30:00 - Food density, fiber, and plants

In this episode of The Hybrid Lab, Dr. Alyssa Olenick shares her philosophy on fitness, emphasizing the importance of having the physical capacity to say yes to life's adventures. She recounts her personal journey, including pivotal moments that shaped her approach to fitness and outdoor activities. The discussion highlights the significance of aligning fitness goals with personal values and introduces the Full Send Summer Challenge, a community initiative designed to encourage individuals to embrace adventure and fitness in their lives.Learn more about the full send summer challenge: https://doc-lyss-fitness.myflodesk.com/full-sendJoin us in The Lyss Method Here: https://www.thelyssmethod.com/Use code 20FULLSEND for $20 your first 3 month full TLM hybird or 4 month run only membershipsJoin month to month run only here: https://coach.everfit.io/package/UZ049074Chapters00:00 Introduction to the Fitness Philosophy00:54 The Fitness to Say Yes Concept02:19 Personal Journey and the Yes Year04:29 Lessons from Outdoor Adventures12:32 The Shift in Fitness Goals16:08 The Impact of Life Changes on Fitness19:54 The Full Send Summer Challenge

🔥 Discover station-by-station strategies to crush Hyrox while everyone else hits the wall with our free 6-day HYROX ACCELERATOR! ⁠https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt⁠The Hybrid Lab crew is back with a full recap of our Atlanta HYROX weekend! From cheering on TLM clients and Core Blend athletes to racing ourselves, it was a jam-packed, energy-filled event.In this episode, Alyssa, Noah, Corey, Dani, and Carly break down:Race highlights & personal winsTraining takeaways & pacing strategiesDoubles race recap & future race plans Tips for your next HYROX (or hybrid race!)Timestamps:00:00 Atlanta Hyrox Recap01:39 Noah's Performance Highlights06:26 Training Strategies for Worlds14:15 Corey and Team's Race Experience24:33 Friendship and Support in Competition27:20 Inspiration from Peers28:40 Training Dynamics and Schedules30:52 Race Strategies and Techniques34:55 Understanding Race Layouts and Penalties42:06 Personal Race Experiences and Goals46:19 Skiing Strategies and Performance49:13 Sled Push and Pull Dynamics51:58 Burpees and Running Consistency54:50 Lunges and Wall Balls Execution58:37 Race Communication and Strategy01:01:31 Navigating Race Challenges01:03:41 Future Race Preparation and Insights

Want to take your hyrox training to the next level? Get our free HYROX ACCELERATOR series here -- https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Note: I think there was some audio issues here we will fix for next time!Join the coaches of The Lyss Method as they break down their game plan for Hyrox ATL! In this  conversation, they discuss their race day strategy, training adjustments, and how they’re approaching the race different from DC. From pacing, training, tapering and mental prep techniques and team dynamics, get an inside look at how experienced coaches tackle the day. Whether you’re racing solo or with a partner, their insights will help you refine your own approach. 00:00 Introduction to the Atlanta High Rocks Race02:09 Coaches and Their Racing Plans04:57 Corey and Devin's Race Strategy09:12 Noah and Nick's Goals for the Race13:21 Jake's Race Preparation and Goals17:11 Discussion on Race Times and Expectations18:14 Betting Strategies and Performance Goals20:06 Training Insights and Personal Goals22:43 Race Strategy and Team Dynamics25:06 Event-Specific Training and Preparation29:50 Strength Training and Conditioning32:05 Pacing and Race Execution41:24 Pacing Strategies for Races42:20 Doubles vs. Solo Racing Dynamics43:34 Managing Race Intensity and Recovery46:27 Experiences with Race Challenges48:12 Communication and Motivation in Team Events50:46 Tapering Strategies for High-Intensity Events01:01:03 Final Thoughts on Race Preparation

Get my fast and fed guide here, use code FEDPOD for 15% off -- https://doclyssfitness.com/fed-fast/ In this episode of The Hybrid Lab, Dr. Alyssa Olenick dives deep into the controversial topic of fasted training for women—is it helpful, harmful, or somewhere in between?After nearly turning this into an Instagram post, Alyssa realized the conversation needed more than a quick swipe-through. So she's unpacking the nuance—why it's not as simple as "good" or "bad," who might benefit from fasted workouts, and who may want to steer clear.Expect a thoughtful, science-backed breakdown of:What fasted training actually isHow it may impact female physiology and hormonesCommon myths vs. what the research really showsWhy context, individual goals, and lifestyle matter mostIf you’ve ever felt confused, frustrated, or curious about whether fasted workouts are right for you, this episode is for you.🎧 Hit play, keep an open mind, and let’s put down the pitchforks.00:00 Introduction to the Hybrid Lab Podcast00:30 Fasted Training Controversy02:26 Defining Fasted Exercise04:20 Female Metabolism and Fasted Training10:00 Body Composition Effects of Fasted Training16:28 Hormonal Impacts of Fasted Training28:51 Understanding Exercise Guidelines and Activity Levels37:48 Fasted Training: Risks and Recommendations42:50 Navigating Menopause and Exercise51:45 Final Thoughts on Nutrition and Training

🎙 Welcome to The Hybrid Lab (formerly The Messy Middle Podcast)In this exciting reintroduction episode, Dr. Alyssa Olenick shares the why behind the rebrand from The Messy Middle to The Hybrid Lab. She reflects on the podcast’s evolution—from its PhD-era roots with co-host Kate to its new focus on hybrid training, female physiology, and evidence-based coaching.Alyssa dives into:Why nuance will always be at the heart of her contentHow her brand has shifted to focus on hybrid athletes, runners who lift, and lifters who runHer journey from PhD student to expert in hybrid training and exercise scienceA sneak peek into upcoming episode topics like fasting and female trainingThe move to more real-time, organic podcasting with live video recordingsWhy this space still matters for busy women who want to learn and apply real science to their trainingWhether you're a long-time listener or new to the pod, this episode sets the stage for what’s next: deeper conversations, expert insights, and a continued commitment to science-backed, real-world applicable training info.🔬 Welcome to The Hybrid Lab—where science meets sweat.📲 Don’t forget to subscribe, rate, and share the show if you’re loving the new vibe!

Save $20 off your first month, run plan or multi month membership with code 20SPRING now through 4/11/2025.In this episode of the Messy Middle Podcast, Alyssa Olenick and the TLM coaches recap their exhilarating experience at the HYROX weekend in DC. They discuss their individual races, training insights, and the camaraderie of competing as a team. Trevor shares his solo race experience, highlighting his performance and areas for improvement, while Carly and Dani reflect on their doubles race, emphasizing the importance of communication and strategy. The conversation is filled with tips for aspiring racers and insights into the training methods that helped them succeed. In this conversation, the participants discuss their experiences and strategies related to HYROX training and racing. They explore the importance of embracing discomfort in training, the differences between solo and doubles racing, and how to effectively pace during events. The discussion also highlights the distinctions between HYROX and CrossFit, as well as reflections on recent races and preparations for future competitions.Topics Covered:⏩ Hyrox race breakdown – What to expect⏩ Best training strategies for strength + endurance⏩ The difference between HYROX and CrossFit and why you need to run MORE>⏩ What NOT to do when preparing for Hyrox⏩ Q&A – Answering the most common Hyrox questions🔔 Subscribe for more fitness, race prep, and performance training tips!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/00:00 DC HYROX Weekend Recap02:19 Trevor's Solo Race Insights13:43 Carly and Dani's Doubles Experience23:01 Strength Training for HYROX Preparation24:51 The Importance of Baseline Fitness26:57 Strategies for Event Pacing29:41 Reflections on Race Strategy33:23 The Balance of Strength and Endurance36:52 Navigating the High Rocks Experience39:04 Doubles vs. Solos: Which to Choose?44:36 Understanding HYROX vs. CrossFit49:57 Endurance Background and Pacing Strategies52:54 Integrating CrossFit with High Rocks Training54:51 Preparing for HYROX: Building a Strong Foundation56:31 Race Reflections and Performance Analysis01:01:56 Pacing Techniques and Race Strategy01:10:11 Future Training Plans and Goals

Use code 20SPRING to save $20 off your first month, run plan or multi-month membership with TLM now through 4/11/2025.🔥 Join the coaches of The Lyss Method as they recap the DC HYROX weekend, their races, what worked and what didn't, and answer your questions on racing and training for your first hyrox race.From pacing and mental prep to sled push techniques and team dynamics, get an inside look at how experienced coaches tackled the competition. Whether you’re racing solo or with a partner, their insights will help you refine your own approach.🎧 Tune In to hear how The Lyss Method coaches are approaching their Hyrox DC race!💪Topics Covered:⏩ Hyrox race breakdown – What to expect⏩ Best training strategies for strength + endurance⏩ How hyrox is different from crossfit, and why you need to run more⏩ What NOT to do when preparing for Hyrox⏩ Q&A – Answering the most common Hyrox questions🔔 Subscribe for more fitness, race prep, and performance training tips!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:00:00 Introduction: The Coaches’ Hyrox Journey02:17 How They’re Training and Preparing11:18 Developing a Race Day Strategy18:59 Mastering Burpees and Staying Efficient27:51 Event-Specific Training Adjustments32:41 Team Dynamics and Communication45:18 Sled Push and Pull Game Plan46:17 Farmer's Carry and Grip Strategy55:55 Wall Balls: Managing Fatigue and Breathing01:01:23 Rox Zone Approach and Mental Prep01:19:01 Last-Minute Adjustments and Recovery

In this podcast, Dr. Lyss introduces a simple, game-changing approach to macro tracking - focusing on flexibility and intuition over rigid numbers. Learn how setting macronutrient ranges and minimums (instead of strict targets) can make tracking feel more natural and sustainable!Dr. Lyss also shares key tips on listening to your body’s hunger signals, adjusting tracking during holidays and travel, and how the MacroFactor app can help you stay on track without stressing about perfection. ⏰ Time Stamps:0:00 - Introduction1:50 - My personal approach6:00 - MacroFactor app7:25 - Setting minimums/ranges12:25 - Listening to hunger/body17:25 - Tracking holidays/traveling/dining out23:40 - Ebb and flows of lifestyle nutrition26:00 - History of tracking and maintenance29:00 - Benefit and intention of tracking32:20 - Wrap up⭐️Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/  🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What really are "the basics" and how do we implement them in our busy lives? Where should we start? What should we prioritize? In this video/podcast, I break down the 3 main pillar basics of health & fitness that I think will get you started on your journey. ⏰ Time Stamps: 0:00 - Introduction 1:50 - Training 2:07 - Exercise guidelines & recommendations 5:05 - Nutrition 5:20 - Moderate/high protein 6:15 - Plants/fiber 7:40 - Other considerations 9:40 - Lifestyle 9:50 - Sleep/sleep hygiene 11:55 - General daily activity 12:50 - That's it! 14:20 - Develop that foundation ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/