The Hybrid Lab with Dr. Alyssa Olenick

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...

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 - Hypert...

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...

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.l...

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 - Choos...

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 - Carb...

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 Modal...

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 c...

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 -...

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! ⏰ T...

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 indiv...

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...

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 on...

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, a...

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 ens...

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 car...

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...

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...

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 tra...

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.inst...

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...

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 Ka...

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 M...

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 Follow the podcast on Instagram SUPPORT OU...

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...