Episode 85: STOP Trying to Lose Weight During Race Training
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 Goals2:58 Understanding When to Diet5:57 The Importance of Muscle and Strength Training9:08 Optimal Timing for Dieting During Training Seasons12:11 Gradual Fat Loss and Body Recomposition15:11 Maintaining Performance While Dieting17:58 Navigating Energy Deficits and Recovery21:09 Identifying Your Needs: Dieting vs. Eating More23:56 Conclusion and Resources for Further Guidance
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Episode 84: Lifting for Stronger Bones - The Female Guide to Bone Health (Pre & Postmenopause)
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 menopauseBest exercises for bone densityWhy resistance training mattersHow to start strength training for bone healthTips 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 Menopause01:23 Understanding Bone Health and Menopause07:44 The Impact of Estrogen on Bone Density10:07 Exercise Interventions for Bone Density21:58 Load-Bearing Exercises and Their Importance24:36 The Importance of Resistance Training32:56 Understanding Resistance Training Intensity38:44 Practical Recommendations for Bone Health46:00 Addressing Common Misconceptions in Fitness
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Episode 83: Why Runners GAIN Weight During Race Training (+ How to Fix It)
👀 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
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EP 82: Embracing the Fitness to Say Yes
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
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Episode 81: ATLANTA HYROX RECAP with TLM Coaches
🔥 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
Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.
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