The Hybrid Lab with Dr. Alyssa Olenick

You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do. Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more. You won't want to miss this one! Past Podcast Episodes Referenced: 👉 https://bit.ly/49inTuh (Menstrual Cycle Myths) 👉 https://bit.ly/42MQaXu (The Big 3 for Females) 👉 https://bit.ly/3SIoGxm (Mindset/Behavior Change) ⏰ Time Stamps: 0:00 - Introduction 2:20 - Setting the stage 3:30 - Discussing the nuance 4:45 - Working with our cycles 5:30 - Phases of the menstrual cycle 9:00 - Focusing on the base/basics first 10:00 - Eating ENOUGH 13:30 - Well-structured training program 19:40 - Using RPE in your training and why 26:30 - Nutrition approach and your metabolism 32:30 - Carbohydrate timing 35:00 - Protein timing 37:50 - Hydration/electrolytes 39:50 - Sleep hygiene and supplements 43:00 - Creatine and caffeine 44:00 - Mental/cognitive thoughts 45:00 - Data on performance 47:00 - Monthly approach 54:00 - Recap FOLLOW THE MESSY MIDDLE ON SOCIAL: -Follow Alyssa on Instagram  SUPPORT THE PODCAST: -Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired. Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more. Hybrid athletes... you won't want to miss this one! ⏰ Time Stamps: 0:00 - Introduction 2:00 - Biggest complaints 2:20 - What season are you in? 3:00 - Common mistakes 4:45 - Volume management 8:50 - The goal is to MAINTAIN 11:00 - Using RPE when lifting 11:25 - Consistent training program1 6:30 - Seasoned approach 18:20 - Tired legs is okay/normal ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

The hot topic of the century... COLD EXPOSURE. In this solo episode, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure. You won't want to miss this one! ⏰ Time Stamps: 0:00 - Introductions 2:00 - Acute + longer term exposure 3:10 - Let's define cold exposure? 4:45 - Acute response explained 8:00 - Looking at the data 11:30 - What about CF/elite athletes? 13:45 - Brief conclusion 15:15 - Looking at literature post resistance training 21:10 - Aerobic/endurance training 23:45 - The caveats 26:00 - Brief conclusion 28:05 - Final overview & recommendations ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

In this solo episode with Doc Lyss, she breaks down the common misconception around hybrid (concurrent training) - losing fitness. She explains why this isn't true and what is ACTUALLY happening if you add in a different training modality or start using a different energy system. Doc Lyss also covers the benefits of using RPE for adaptations, what to do when you are starting hybrid training, and the importance of taking a seasoned approach. ⏰ Time Stamps: 0:00 - Introduction 1:25 - Common concern 2:10 - What is hybrid training? 3:15 - What is actually happening 4:45 - Keep going, you will ADAPT 6:25 - Using RPE for training 7:12 - Taking a seasoned approach 9:00 - Your training age plays a role1 0:30 - Nutrition analogy 11:30 - My 'Hybrid' eBook 12:45 - Give yourself patience ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

Are you overwhelmed by how MANY protein supplement/powders there are to choose from and available? Do you know what you should *actually* be looking for when choosing a protein supplement?  In this solo episode with Doc Lyss, she dives deep into what you want to look for when choosing a protein supplement, what protein supplements actually are, and the importance of transparency of labeling to ensure you are getting what you truly need in a supplement! ⏰ Time Stamps: 0:00 - Introduction 1:30 - Legion 1:55 - What is a protein supplement? 3:00 - What to look for in a protein supplement! 4:20 - Label transparency/3rd part tested 5:00 - Leucine amounts 6:25 - Plant protein 8:00 - Different kinds of protein ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what "zones" are, what each zone's pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning! ⏰ Time Stamps: 0:00 - Introduction 1:45 - Let's talk ZONES 2:45 - Zone applications 3:35 - There are 5 zones 4:45 - Zone 1 6:30 - Zone 2 7:15 - Cardiovascular base/capacity 8:15 - Improve oxygen delivery 10:15 - High volume capacity 12:50 - Lactate levels 14:45 - Zone 3 16:30 - Threshold run 18:4 - Zone 4 and 5 19:50 - Higher intensity training 23:00 - Zone dosage 25:00 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

In this solo episode with Doc Lyss, she dives deep into the information (and myths) on menstrual cycle training and hormones going around the fitness space. While some information is valid — a lot isn't, and the rest loses context on what it means. Get ready to learn about the recent popular claims, science-based evidence and data, what those claims are, and what we should focus on. Grab your notebook and enjoy. You won't want to miss this episode! ⏰ Time Stamps: 0:00 - Introduction 4:15 - "Specific protocol for menstrual cycle based training" 4:50 - What the data looks like 5:40 - "You should change your training" 6:35 - Menstrual cycle explained 8:50 - "Only trail 2 weeks of the month" 9:40 - Your training program matters1 0:40 - We have unique, individual cycles 11:20 - Importance of nutrition1 3:33 - Protein recommendation 15:00 - Adequate carbohydrate 17:15 - Looking at data (cognitive/emotion) 18:50 - Luteal vs follicular phases 21:00 - Recommendations 23:00 - What should* be suggested 23:40 - Using RPE in your training 25:00 - Elevated cortisol 27:00 - Recap/wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

In this solo episode with Doc Lyss, she covers ALL THINGS CREATINE. One of the most widely studied and evidence-based supplements. She thoroughly covers what creatine is, if creatine is safe, who should be taking creatine, what kind to take, how much to take and she also answers all of your commonly asked questions! This episode is FULL of information you won't want to miss. ⏰ Time Stamps: 0:00 - Introduction 1:45 - WIDELY studied 2:30 - What is creatine? 3:10 - What does it do/benefits? 5:15 - Is creatine safe? 6:30 - Water retention 7:15 - Elevated creatine 8:08 - How much do I take? What kind? 9:00 - When do I take it? 10:00 - What if I stop taking it? 12:05 - Can women take it? 13:45 - Timing? 14:15 - Can I take it with caffeine? 15:20 - 3rd party tested 16:30 - Mixing issue/dissolving 17:15 - Does it help with fat loss? 18:18 - If I miss it, will I get weaker? 19:00 - Minimum workout volume? 19:30 - Long term affects? 19:50 - Creatine in protein powder 20:05 - Electrolytes, creatine, pre-workout 20:50 - How do I make it taste better? 21:20 - Does it help recovery? 21:30 - Good for endurance athlete? 22:22 - Do I have to push performance for results? 23:00 - Take with food? 24:35 - Hair loss? 25:00 - Recap/wrap up ► All Things Creatine IG Post ► Energy Systems Video ► Exercise Physiology Podcast ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/  ⭐️ Follow The Lyss Method on Instagram https://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

In this solo episode with Lyss, she talks about something near and dear to heart (and PhD)... considerations (nutritional) for active females and menstruating individuals while training and living everyday life. Lyss breaks down the 3 biggest considerations she believes are vital to supporting females and menstruating individuals who have performance goals, enjoying training for fun or who are training for a sport/race. These considerations support output, recovery, longevity, overall health and the ability to train hard, get faster and feel GOOD doing so. ⏰ Time Stamps: 0:00 - Introduction 2:30 - Carbs, protein, and overall calories 2:45 - Overall caloric intake 3:45 - Energy availability 5:00 - Studies/data 5:35 - Recommended intake 9:10 - Fueling FIRST 11:05 - Carb and protein importance 13:15 - Carb timing 13:45 - Strict carb examples 14:20 - Menstrual cycle and carbs 17:55 - Protein, protein, protein 19:00 - Why it's important 20:35 - Caloric intake as the foundation 22:45 - Acute and long-term benefits 23:50 - Wrap up/recap → My Made App: https://www.mymadeapp.com/ → FREE Macro Calculator: https://bit.ly/3ANgNx9 → How to Eat More Protein YouTube Video  → Lyss’s Protein Posts on Instagram  ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://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

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