The Hybrid Lab with Dr. Alyssa Olenick

Latest Episodes:

Episode 51: Is Hybrid Training Hurting Your Fitness? Jan 25, 2023

Show notes

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

Episode 50: Picking a Protein Supplement with Doc Lyss Dec 13, 2022

Show notes

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

Episode 49: Running Zones 101 with Doc Lyss Sep 27, 2022

Show notes

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

Episode 48: Menstrual Cycle Training Myths with Doc Lyss Aug 10, 2022

Show notes

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

Episode 47: All Things Creatine with Doc Lyss May 04, 2022

Show notes

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

Episode 44: The Big 3 for Active Females with Lyss Feb 21, 2022

Show notes

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

Episode 42: 4 Biggest Hybrid Training Mistakes with Lyss Jan 31, 2022

Show notes

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

Episode 41: A Year of Radical Self Responsibility with Lyss Jan 17, 2022

Show notes

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

Episode 40: Approach Behavior Change Better This Year with Dr. Karin Nordin Jan 10, 2022

Show notes

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:

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

EP 37: Lazy Lyss Nutrition Oct 18, 2021

Show notes

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 Supplementswith code: messymiddle
Buy Lyss & Kait a cup of coffee