In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance.

Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success.

Watch on YouTube:

→ https://youtu.be/dpzNgvSCq7c

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ

🤘🏻 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:

0:00 Introduction to Dieting and Performance Goals

2:58 Understanding When to Diet

5:57 The Importance of Muscle and Strength Training

9:08 Optimal Timing for Dieting During Training Seasons

12:11 Gradual Fat Loss and Body Recomposition

15:11 Maintaining Performance While Dieting

17:58 Navigating Energy Deficits and Recovery

21:09 Identifying Your Needs: Dieting vs. Eating More

23:56 Conclusion and Resources for Further Guidance

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones.

Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life.

🎧 Watch on YouTube:

→ https://youtu.be/rzA7z6BKgeA

👉 Topics Covered:

Bone loss during menopause

Best exercises for bone density

Why resistance training matters

How to start strength training for bone health

Tips for long-term wellness and injury prevention

🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice

🤘🏻 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 Introduction to Female Physiology and Menopause

01:23 Understanding Bone Health and Menopause

07:44 The Impact of Estrogen on Bone Density

10:07 Exercise Interventions for Bone Density

21:58 Load-Bearing Exercises and Their Importance

24:36 The Importance of Resistance Training

32:56 Understanding Resistance Training Intensity

38:44 Practical Recommendations for Bone Health

46:00 Addressing Common Misconceptions in Fitness

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 - Introduction

1:50 - My personal approach

6:00 - MacroFactor app

7:25 - Setting minimums/ranges

12:25 - Listening to hunger/body

17:25 - Tracking holidays/traveling/dining out

23:40 - Ebb and flows of lifestyle nutrition

26:00 - History of tracking and maintenance

29:00 - Benefit and intention of tracking

32:20 - 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

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/

Do you stop running all together after a race? Or struggle when getting back into running after extended time off? In this podcast, I explain why you may need to maintain more miles in your off season and share examples for each race distance!

🎥 Watch on YouTube: https://youtu.be/UYjpXDcuTbY

⏰ Time Stamps: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connective tissue deconditioning 9:15 - The caveat 9:40 - Running base scenarios 10:05 - 5K example 11:35 - 10K example 12:45 - Half marathon example 14:08 - Marathon/ultra example 16:40 - Base building importance 18:30 - General rule of thumb 20:50 - Wrap up/recap ⭐️ 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/

As an Exercise Scientist, I often hear lots of misinformation around training and menopause. I wanted to sit down and share overall general recommendations I have to hopefully make it less confusing, the science behind menopause/the transition, and realistic things you can focus on. 💪

🎥 Watch on YouTube. → https://bit.ly/3FTKDSr

🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4 🎥 How to choose your weights. → https://youtu.be/BbT4XGUwGXs 🎥 Getting the most from training at-home. → https://youtu.be/n0vQU5633vo

⏰ Time Stamps: 0:00 - Introduction 0:24 - Disclaimer 1:07 - Menopause transition 3:20 - Body composition changes 6:00 - Loss of muscle tissue 7:25 - Metabolic changes 9:09 - Reduced recoverability 9:30 - Sleep quality, nutrition, exercise 10:55 - 3 training/exercise focuses 11:33 - Strength training 16:25 - Plyometrics 19:12 - Exercise intensity 25:45 - Easy cardio 27:40 - Daily movement/activity 29:50 - Recap & recommendations ⭐️ 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/

Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions!

⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4

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

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

🎧 So, you want to run an ultra?

→ Listen Here (Old Episode): https://bit.ly/464IMIp

⏰ Time Stamps: 0:00 - Introduction 1:05 - Minimum miles 2:05 - Training demands 2:45 - Accumulating fitness 3:50 - Building off your base 4:45 - Realistic timeline 5:20 - Give yourself TIME 6:30 - Repeat middle long runs 7:45 - Life things 8:35 - Start with smaller races 10:15 - Reiterating the minimums 11:10 - Getting used to the other things 12:43 - Respect the distance 14:45 - Be realistic with yourself 15:20 - Join The Lyss Method! 16:17 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻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/

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction

0:59 - What's happening in your body?

2:15 - You're losing sweat too!

2:50 - Blood plasma loss

4:30 - Heat/humidity mask fitness

5:00 - Arm sleeves

5:30 - Cooling towel or wipe sweat

5:50 - Use a bandana or wet your hat

7:20 - Slow down your pace

7:45 - Use RPE or the Talk Test

8:35 - Slow down/walk breaks

9:20 - Bring more water/hydrate more/electrolytes

11:55 - Run during cooler times of day

12:20 - 2 week adaptation

14:50 - "Fast Fall"

15:40 - Don't beat yourself up!1

6:50 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻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 does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one!

💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM

🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc

🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS

🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

⭐️ 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

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘 ⏰ Time Stamps: 0:00 - Introduction

1:20 - How does altitude affect your training?

2:40 - Visual graph

3:25 - How to improve at altitude

3:40 - Improve cardiovascular fitness

6:40 - How long true acclimatization takes

7:30 - It's going to feel hard and that's okay

7:45 - HYDRATE and electrolytes

9:00 - Monitor alcohol intake

9:35 - Focus on sleep

10:40 - Carbohydrate intake

12:38 - Slow down your pace

14:15 - Start early1

4:45 - It's okay to stop/turn around

16:45 - 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

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it! ⏰ Time Stamps: 0:00 - Intro

:25 - Under-appreciated adaptations

:48 - Decreased resting HR

2:15 - HRV improvement

3:30 - Resting blood pressure

4:45 - Improved recovery

5:50 - Feeling less winded

6:45 - Does it feel easier?

8:15 - Can you do more work easier?

9:25 - Give them time (maybe months) ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻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

👀 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 happen

3:02 - Role of nutrition in performance

6:10 - Importance of protein intake

8:58 - Carbohydrates and performance

12:11 - Managing hunger and satiety

15:09 - Balancing macro-nutrients

18:20 - Why you may consuming more calories

24:24 - Adequate protein and energy demands

26:50 - Higher carbohydrates days

30:00 - Food density, fiber, and plants

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos: 🎥 Do your daily steps really matter? https://youtu.be/v3rGTv7LbwM 🎥 Running Zones 101: https://youtu.be/K3hF3dWe9Ro ⏰ Time Stamps: 0:00 - Introduction 0:35 - What is cardio? What counts? 1:20 - You don't have to be a runner. 1:40 - Cardio explanation/breakdown. 3:30 - What to think about with cardio. 5:00 - Does walking count? 7:05 - Do METCONS/circuits count? 9:09 - Low, moderate, and high intensity. 12:30 - Recommended guidelines. ⭐️ 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 chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you!

⏰ Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers 9:45 - Keep the rest of your training variable 11:30 - Mix up your lifting goal/training ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻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

Join Doc Lyss in this solo episode where she covers training for performance vs aesthetics and all the intricacies including periodization, individual needs, and mapping out your unique goals.

⏰ Time Stamps: 0:00 - Introduction 0:44 - Disclaimer 2:07 - Performance vs Aesthetics 2:37 - Fat Mass + Muscle Mass 4:15 - "Fitness isn't a look, it's a skill." 7:30 - Effects of Nutrition 10:10 - Increasing Muscle Tissue 12:45 - Deficits and Training Volume 15:00 - Periodized Approach 18:22 - Is this the right season? 24:30. - Hypertrophy 25:20 - Strict Carb Sources 27:25 - Potential Fat Mass Increase 29:00 - Honest Conversation with Yourself ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻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

Join Doc Lyss in this short + sweet episode that covers how to maintain your gains and strength WHILE running and doing cardio. Yep, it's very possible. 😉 🎥 What is Hybrid Training: https://youtu.be/QqU9Hmvz2ho

🎥 Hybrid Training Mistakes: https://youtu.be/TeepO-RrHcc

🎥 Runner Lifting Mistake: https://youtu.be/7TtK5JdmhAw

⏰ Time Stamps:

0:00 - Intro

0:32 - Maintain Your Gains

1:20 - Hypertrophy Year-Round

2:02 - Rep Ranges for Hypertrophy

2:30 - Maintain Intensity

3:18 - Two Hard Sets

4:40 - Quality, Quality, and Quality

5:12 - Dial in Your Nutrition

⭐️ 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

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

✨ eBooks Discount Code for 10% Off: ZONE2YT 🎥 Running Zones: https://youtu.be/K3hF3dWe9Ro 🎥 Metabolism & Energy Systems: https://youtu.be/V8hF-K3_VL0 ⏰ Time Stamps: 0:00 - Introduction 0:30 - Giveaway 🥳 2:35 - Episode Overview 3:05 - What is Zone 2? 7:45 - HR with Zones 8:45 - Why it Feels Hard 10:55 - Gaining Fitness 14:30 - Run/Walk Option 16:45 - Season of Base Building 18:41 - Cross-Training 21:00 - Running Slow is a Skill 22:00 - Talk Test 25:40 - This Takes TIME 31:50 - Threshold Test 33:15 - Do Other Things Suffer? 38:15 - Real Talk with Yourself 40:00 - Keep Going!! ⭐️ 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 today's solo episode with Doc Lyss herself, she recaps her entire 50 mile ultra marathon experience! From the days leading up to the race to all the things that happened within those 12 hours, Lyss covers it all and you're not going to want to miss this! Videos/Podcasts Referenced: 🎥 Everything I Packed to Run 50 Miles: https://bit.ly/46U9IKB 🎥 My First Ultra in 3 Years: https://bit.ly/40rP5mq 🎥 Return to Ultra Playlist: https://bit.ly/3FO3eAX 🎧 Training, Tapering and Running Q&A: https://bit.ly/3QKAzDb 🎧 Returning to Running After My Injury: https://bit.ly/3u7xPXN 🎧 So, You Want to Run an Ultra?: https://bit.ly/3MuaYf5 ⏰ Time Stamps: 0:00 - Introduction 0:57 - Why I Chose This Race 3:30 - The Course 4:41 - Days Leading Up to Race 8:18 - Race Morning 8:42 - Humid/Weather 9:25 - First Section & My Approach 11:07 - First Aid Station 15:00 - Salt Drink Madness 17:35 - In My Head 20:45 - Creek Dips 22:20 - See What I’m Made Of 23:10 - Playlist Saga 27:58 - Why I Puked 35:50 - Chugging Coke 42:40 - A GOOD DAY 49:00 - Wrap Up 50:00 - Recovery/Post Race/Fuel 52:50 - Training Game Plan ⭐️ 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 today's solo episode with Doc Lyss herself, she talks all things strength seasons and why you need one! She also covers how to map it out in your yearly schedule and MUCH more. Happy Lifting! 🎧

⏰ Time Stamps:

0:00 - Intro

0:27 - What Are Strength Seasons?

1:40 - How to Implement Proper Sets/Reps

3:03 - Volume and Adaptations

3:35 - Adjusting Running Volume

4:40 - How to Do It

5:18 - Choosing Season Duration

8:10 - Benefits of Muscle

9:00 - Balancing it All

10:00 - Awesome Sponsors

11:40 - What do you ACTUALLY Need?

15:00 - The Goal is to LOAD Properly

17:00 - Intensity Also Matters

18:30 - Increasing Weekly Sets

21:20 - Importance of Nutrition/Fueling and Sleep

24:50 - Measurable Progressive Training (TLM)

⭐️ 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

→ Legion Code "DOCLYSS"

In this solo episode, Doc Lyss talks in depth about her approach to training this year for her 50 milers, how she approaches taper, and pre-race thoughts, and answers YOUR running and racing questions at the end!

⏰ Time Stamps:

0:00 - Intro

0:50 - Training Overview

2:00 - 30 Mile Weeks Approach

6:06 - Trained Smarter

7:30 - Training Phases1

7:15 - When Things Clicked

20:00 - Tapering

23:15 - Carbohydrate Approach

28:00 - Pre-Race Thoughts

34:00 - Q&A

34:23 - Question: Breaking Up Monotony

37:00 - Question: Race + Training Distance Jumps

39:20 - Question: How/Why to Do 3+ Hour Runs

44:25 - Question: Matching Race Elevation Gain/Loss

49:00 - Question: How Do You Pick Races?

51:30 - Question: Increases in Food/Carbs

53:15 - Question: Running 2x a Day?

55:55 - Question: Bodywork or Hydration Therapy

56:02 - Question: Choosing Rest Days

57:10 - Question: Fear of Signing Up for a Race

58:18 - Question: Trekking Poles

1:00:50 - Question: When Ready to Run Ultra

1:02:50 - Question: Lifting While Training

1:05:30 - Question: Rest Day Frequency

1:06:40 - Question: Beginner Trail Running Plan

1:08:00 - Question: How to Tell Ready for the Elevation → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

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

🎥 Time Stamps: 0:00 - Intro 0:47 - Rate, Review & Subscribe 1:13 - Injury Explanation/What Happened 5:40 - Importance of Starting Slow 6:50 - Shifting Cardio Modalities 9:07 - Summer Walk/Run Plan 11:15 - Second Injury in Colorado 13:05 - Life Stress 16:01 - Intentional Strength Training 18:04 - We Always Something to Work On 19:50 - Pain vs Soreness vs Injury 22:10 - Back to Running Tiered Approach 27:20 - Prioritizing Vert Training29:15 - What is Our Why & Showing Up34:00 - Keep Going36:50 - The Comeback38:00 - Have People in Your Corner39:12 - Wrap Up → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

In this solo episode with Doc Lyss, she dives into some of the most common questions about creatine and women she often gets. If you missed our first podcast on creatine (all things creatine) be sure to go back and listen to that!

⏰ Time Stamps:

0:00 - Introduction

1:05 - What is creatine?

1:50 - Does creatine make you fat?

3:05 - You may need to adjust dosage.

3:35 - Creatine and the menstrual cycle

4:46 - Is it safe for pregnancy & breastfeeding?

7:15 - Creatine monohydrate, 3-5g per day

🎥 All Things Creatine Video: → https://youtu.be/W9-IFP_nUcs?si=azcz0WPf7moWW7ol

🎧 All Things Creatine Podcast:

→ https://spotifyanchor-web.app.link/e/b33aa6FoPGb

⭐️ 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 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-send

Join 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 memberships

Join month to month run only here: https://coach.everfit.io/package/UZ049074

Chapters

00:00 Introduction to the Fitness Philosophy

00:54 The Fitness to Say Yes Concept

02:19 Personal Journey and the Yes Year

04:29 Lessons from Outdoor Adventures

12:32 The Shift in Fitness Goals

16:08 The Impact of Life Changes on Fitness

19:54 The Full Send Summer Challenge

In this solo episode with Doc Lyss, she dives into what hybrid training (or concurrent training) truly means and how to take a seasoned approach in YOUR hybrid training to support longevity and your varying goals across the year.

⏰ Time Stamps:

0:00 - Introduction

1:25 - What is hybrid training?

4:15 - "Concurrent" training

7:30 - Meeting in the middle

8:00 - Training in seasons

12:00 - Choosing YOUR hybrid

⭐️ 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 hot topic discussion of "how many steps do I really need to be getting daily?"

She goes over and breaks down various studies, outlines the current recommended step ranges, covers the health benefits of daily steps (blood glucose, metabolism, etc.), and goes over step count considerations for sedentary vs active individuals!

⏰ Time Stamps:

0:00 - Introduction

2:00 - How many steps do I need daily?

6:20 - Why to possibly add more steps

7:40 - Walking pace

8:40 - What if I am already active?

16:00 - Activity level breakdown

18:00 - Active vs Sedentary

23:00 - Why is walking good for us?

24:30 - Breaking up sitting

⭐️ 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

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

🔥 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-yt⁠

The 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 wins
• Training takeaways & pacing strategies
• Doubles race recap & future race plans
• Tips for your next HYROX (or hybrid race!)

Timestamps:

00:00 Atlanta Hyrox Recap

01:39 Noah's Performance Highlights

06:26 Training Strategies for Worlds

14:15 Corey and Team's Race Experience

24:33 Friendship and Support in Competition

27:20 Inspiration from Peers

28:40 Training Dynamics and Schedules

30:52 Race Strategies and Techniques

34:55 Understanding Race Layouts and Penalties

42:06 Personal Race Experiences and Goals

46:19 Skiing Strategies and Performance

49:13 Sled Push and Pull Dynamics

51:58 Burpees and Running Consistency

54:50 Lunges and Wall Balls Execution

58:37 Race Communication and Strategy

01:01:31 Navigating Race Challenges

01:03:41 Future Race Preparation and Insights

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

In this solo episode with Lyss, she talks about her theme for the upcoming year - a year of radical self responsibility - which means getting out of our own way sometimes, taking ownership of our choices (with grace) and taking responsibility for our actions and what we want as outcomes in our lives. You won’t want to miss this one!

► Here is Karin’s Podcast Interview #1

► Here is Karin’s Podcast Interview #2

► Check out ‘The Sweet Spot’ Book

FOLLOW THE MESSY MIDDLE ON SOCIAL:

-Follow Alyssa on Instagram

-Follow the Podcast on Instagram

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

-Support This Podcast: https://anchor.fm/the-messy-middle-podast/support

In this episode with Dr. Karin Nordin, we talk about setting New Year's goals and why they are positive, long-term sustainable behavior change, re-framing the way we think, tangible things you can do to create these shifts and discipline vs. skill development. We also talk about how and why to embrace failure. You won't want to miss this episode!

• Listen to Karin's Season 2 Episode 
• Follow Karin on IG
• Karin’s Website
• Purchase the replay of Karin's December “Change Academy” workshop which was all about New Year's resolutions. It's a 1-hour evidence-based workshop & includes a PDF workbook. https://bodybrainalliance.mykajabi.com/offers/iTmxY42o

FOLLOW THE MESSY MIDDLE ON SOCIAL:

• Follow Alyssa on Instagram
• Follow the Podcast on Instagram

SUPPORT THE PODCAST:

• Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.
• Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
• Support This Podcast: https://anchor.fm/the-messy-middle-podast/support

Join us this week as Lyss talks about her approach to nutrition called “Lazy Lyss nutrition”. How she simplifies shopping, making meals & reducing the mental effort of feeding ourselves.

Lazy lyss nutrition guide: https://view.flodesk.com/pages/5fa0894e2a56071817e66fa5

FUEL: littlelyssfitness.com/nutrition code messymiddle3 for 15% off

Legion Supplements: CODE MESSYMIDDLE 20% off first order

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

Join us this week as Lyss talks about how you can incorporate running into your routine for general health. This episode is for those who want to run for fun, health and without the pressure of racing or training

ENDURE: www.littlelyssfitness.com/running code messymiddle3 for 15% off

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
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SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

Join us this week as Lyss talks about how she approaches setting boundaries, why she does it, where she has struggled, what this looks like and how she’s reframed it from being selfish or “mean” vs an act of both self care and way to help make herself better for others.

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

Join us this week for our episode with Dr. Karin Nordin. A curriculum director at Precision nutrition, PhD in Mindset theory and online coach. Join us in this episode where we talk about all things from how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. Myth busting ‘mindset coaches’ and how we actually change our behavior. Wrapping it up with curriculum design and how we can educate better in the online space.

Recommended Resources:

For curriculum design: bodybrainalliance.com/sixhoursyllabus

Social:

Instagram: @karinnordinphd

Website: https://bodybrainalliance.com/home

Email! hello@karinnordinphd.com

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

Useful Prep Information:

• National park websites for each park.
  
• Info for passes, busses/shuttles, water sources, trail reports, weather reports, trail closings, etc.
  
• Alltrails and/or trailrunproject or hikingproject apps. These app will often have reports on trail conditions, water resources, etc.
  
• Utilize blog & youtube video resources of those who recapture their experience, gear, logistics
  
• Gear rental: REI, your university/college outdoor rec center, or local outdoor store
  

Zion trip details:

• West Rim Trail Zion
  
• Stayed at campsite 8, recommend spots 3-6
  
• Flew into Las Vegas
  
• Stayed in Airbnb in hurricane day before & after
  
• Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for
  

Gear we used:

• Big Agnes tents
  
• Big Agnes & Mammut 30 degree sleeping bags
  
• Bethany REI pack, Alyssa Gregory (older)
  
• Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes.
  
• Shoes: We both wear Altra lone peaks
  
• Poles: Black diamond z pole & ultimate direction poles
  
• Sawyer water filter
  

Posts we referred to:

• All of Alyssa’s outdoors post: https://www.instagram.com/littlelyssfitness/guide/outdoors/18175277584035148/
  
• All Bethay's outdoor post: https://www.instagram.com/bethanycorataylor/guide/trail-running-hiking-and-mtb/18141361333119547/
  

Bethany’s former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh

Save 15% off any one product with code Messymiddle3 off Alyssa’s website. www.littlelyssfitness.com/programs

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

This episode is a solo episode with Alyssa, co-hosted by Claire Zai. Claire works for/with the highly respected Barbell medicine, has a masters in Biomechanics and works in the research field.  Claire is also an incredibly strong female power lifter and competitive athlete. Both Alyssa and Claire are passionate about good education around female sports and the menstrual cycle. Together Claire and Alyssa take you through the basics of your cycle. How it does or does not your metabolism, strength training and exercise performance. With practical tangible takeaways on ways to actually manage and work with your physiology.

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

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 Race

02:09 Coaches and Their Racing Plans

04:57 Corey and Devin's Race Strategy

09:12 Noah and Nick's Goals for the Race

13:21 Jake's Race Preparation and Goals

17:11 Discussion on Race Times and Expectations

18:14 Betting Strategies and Performance Goals

20:06 Training Insights and Personal Goals

22:43 Race Strategy and Team Dynamics

25:06 Event-Specific Training and Preparation

29:50 Strength Training and Conditioning

32:05 Pacing and Race Execution

41:24 Pacing Strategies for Races

42:20 Doubles vs. Solo Racing Dynamics

43:34 Managing Race Intensity and Recovery

46:27 Experiences with Race Challenges

48:12 Communication and Motivation in Team Events

50:46 Tapering Strategies for High-Intensity Events

01:01:03 Final Thoughts on Race Preparation

Join Alyssa in this weeks episode as she re-caps her experience running 50 miles in one day across the grand canyon from the south to the north rim AND BACK. Answering your use questions on gear, the experience, her training advice and what she would do differently if she was to do it again. Tune in this week to join Alyssa on yet another crazy trail adventure!

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

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

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

Alyssa shares her experience from the start line of her 100k, through highs and lows, and too many river crossings to count.

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

SOCIAL:

Follow Alyssa on Instagram

Follow Kait on Instagram

Follow the podcast on Instagram

SUPPORT US:

Get your FREE 30 day Audible trial

Get 20% off your first order of Legion Supplements with code: messymiddle

Buy Lyss & Kait a cup of coffee