The Hybrid Lab with Dr. Alyssa Olenick

Latest Episodes:

EP 90: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out Jan 02, 2026

Show notes

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0

What you’ll learn:

• Start with intervals: How to combine running and walking for a smooth start

• Slow pace running: Why running at a slower pace is key for beginners

• Gradual progress: How to safely increase your running frequency and volume

• Walking breaks: Incorporating walking breaks to prevent burnout

• Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:

→ https://bit.ly/4lYPHKK

Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury.

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

EP 89: The Running Warm-Up Actually Worth Your Time Dec 18, 2025

Show notes

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.

Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.

This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo.

🌟 What You’ll Learn:

→ Why warming up is non-negotiable for runners

→ Time-saving routines for busy runners

→ Easy bodyweight exercises targeting key muscle groups

→ How to use dynamic movement to activate your body

🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.

🤘🏻 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

EP 88: How to Train for Your First HYROX Race | Beginner-Friendly Tips (PART 2) Nov 26, 2025

Show notes

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL

Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBo

Listen in order or on the go by going back to episode 87, the one right before this!

WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyT

Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox

Can YOU do a Hyrox race?

In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day!

Topics Covered:

• Who can compete in hyrox?

• Training for your first hyrox race

• Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them

🤘🏻 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

0:55 - Who is Hyrox for?

2:50 - Doubles approach

3:35 - Running baseline suggestion

5:30 - Running base starting point

6:20 - Best training and prep tips

9:00 - Practice compromised runs

10:20 - Do you need to do Hyrox-specific workouts?

12:10 - Sled push substitution

15:50 - Rep and sets & strength recommendations

19:55 - Wrap up and final words

EP 87: HYROX EXPLAINED: What It Is, Race Format, & Who It’s For (PART 1) Nov 19, 2025

Show notes

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL

Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI

Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox

What is HYROX?

Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including:

✅ 1,000m runs

✅ Strength & functional fitness stations (sled push, burpees, lunges & more!)

✅ Race strategy & training tips for beginners & experienced athletes

✅ Why HYROX is exploding in popularity in the U.S. & Europe

If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you!

🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

⏰ Timestamps:

0:00 - Introduction

0:32 - What is Hyrox?

0:36 - Events Broken Down

2:16 - Weight & Solo/Doubles Breakdown

3:23 - Strategy Approach4:50 - Coach Lyss's Races

5:25 - Coach Corey's Background8:35 - Hybrid Spectrum

12:00 - Wrap Up

EP 86: You're Training Wrong for Health & Longevity (Here's What to Do Instead) Nov 12, 2025

Show notes

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G

This video is a podcast version of a full YouTube video. Watch it on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs

Want to get stronger and fitter without sacrificing one for the other?

In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health.

You'll learn:

→ What hybrid training is and how it works

→ Why it’s effective for fat loss, performance, and longevity

→ How to combine lifting and running (or other cardio) without burning out

→ Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program?

→ $20 off your first month with code PODCAST https://www.thelyssmethod.com/programs

🤘🏻 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/

0:00 – Why Everyone Should Be Hybrid Training

0:17 – What Most People Are Doing Now

0:44 – What Is Hybrid Training & Why It Matters

1:00 – Scientific Benefits of Combined Training

1:49 – Exercise Guidelines: Cardio + Strength

2:26 – Overlapping Health Benefits

3:35 – Hybrid Training & Body Composition

4:19 – Key Health Markers: VO2max & Strength

5:16 – Hybrid Training for Lifespan & Aging

5:40 – Every Program Should Include Both

6:41 – Minimum Effective Dose for Beginners

7:26 – Concurrent Training Defined

8:22 – Hybrid on Your Terms

8:45 – Who We Help at TLM

9:11 – How to Get Started + Call to Action

Episode 85: STOP Trying to Lose Weight During Race Training Jun 27, 2025

Show notes

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

Episode 84: Lifting for Stronger Bones - The Female Guide to Bone Health (Pre & Postmenopause) Jun 20, 2025

Show notes

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

Episode 83: Why Runners GAIN Weight During Race Training (+ How to Fix It) May 30, 2025

Show notes

👀 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

EP 82: Embracing the Fitness to Say Yes May 15, 2025

Show notes

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

Episode 81: ATLANTA HYROX RECAP with TLM Coaches May 01, 2025

Show notes

🔥 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: