Why Hybrid Training Rules for Peri & Menopausal Women with Alyssa Olenick, PhD (Episode 208)
01/08/25 • 71 min
For the longest time, endurance athletes avoided the weight room, afraid unwanted muscles would weigh them down, while strength athletes all but kicked cardio to the curb. Now we know that no matter if you’re running an ultra or competing in a CrossFit competition, the right blend of cardio and strength is the secret sauce for success–especially once you hit midlife and menopause. This week, renowned exercise physiologist Dr. Alyssa Olenick dives in on how our hormones impact our muscles, metabolism, and general physiology, and how the right blend of hybrid training can help you stay strong, fit, healthy, and injury free during and beyond the menopause transition.
Dr. Alyssa Olenick holds a PhD in exercise physiology and is a certified sports nutritionist and CrossFit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology. She also completed a postdoctoral research fellow investigating the areas of menopause and metabolism. As a coach she specializes in the areas of endurance, strength, and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and training programs ‘The Lyss Method’. She is also a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com
Resources
How to exercise for menopause with Dr. Alyssa Olenick on YouTube
Menopausal Women Need Unique Muscle Making Guidelines, Feisty Menopause Blog
Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial, BMC Women's Health
Effect of Concurrent Training on Body Composition and Gut Microbiota in Postmenopausal Women with Overweight or Obesity, Medicine & Science in Sports & Exercise
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For the longest time, endurance athletes avoided the weight room, afraid unwanted muscles would weigh them down, while strength athletes all but kicked cardio to the curb. Now we know that no matter if you’re running an ultra or competing in a CrossFit competition, the right blend of cardio and strength is the secret sauce for success–especially once you hit midlife and menopause. This week, renowned exercise physiologist Dr. Alyssa Olenick dives in on how our hormones impact our muscles, metabolism, and general physiology, and how the right blend of hybrid training can help you stay strong, fit, healthy, and injury free during and beyond the menopause transition.
Dr. Alyssa Olenick holds a PhD in exercise physiology and is a certified sports nutritionist and CrossFit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology. She also completed a postdoctoral research fellow investigating the areas of menopause and metabolism. As a coach she specializes in the areas of endurance, strength, and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and training programs ‘The Lyss Method’. She is also a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com
Resources
How to exercise for menopause with Dr. Alyssa Olenick on YouTube
Menopausal Women Need Unique Muscle Making Guidelines, Feisty Menopause Blog
Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial, BMC Women's Health
Effect of Concurrent Training on Body Composition and Gut Microbiota in Postmenopausal Women with Overweight or Obesity, Medicine & Science in Sports & Exercise
Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page
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Feisty Menopause: @feistymenopause
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Support our Partners:
Hettas: Use code FEISTY20 for 20% off at https://hettas.com/
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% off
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Previous Episode
Sports Supplements for Midlife & Menopausal Women with Kristen Arnold, MS, RDN, CSSD (REBROADCAST)
Supplements get a bad rap. And to be fair, there is a lot of trash out there. But there are some treasures, too, especially for midlife and menopausal women who often can use some extra help building bone, recovering from injuries, and hitting it hard during training and events. This week we break down the best ergogenic aids for active women in and beyond the menopause transition with Kristen Arnold of Sports Nutrition for Women.
Kristen Arnold MS, RDN, CSSD is a board-certified sports dietitian, cycling coach, retired professional athlete, and team sport director for USA Cycling and professional cycling teams. Her private practice is centered around empowering women through evidence-based sports nutrition coaching and information, and she has done research on improving postmenopausal women's health through nutrition strategies and counseling. You can learn more about her and her work at sportsnutritionforwomen.com.
Resources
The JUMPFOOD study: additional effect of hydrolyzed collagen and vitamin C to exercise treatment for patellar tendinopathy (jumper’s knee) in athletes—study protocol for a double-blind randomized controlled trial here
Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study here
How collagen could help heal your torn rotator cuff, Achilles tendon, meniscus and more here
The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review here
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Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
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Next Episode
Turn Your Raw Emotions into Personal Power with Aimee Anaya Everett (Episode 209)
Women are often accused of being “too emotional”, whether it’s PMS, perimenopause, or just plain life. Worse, we’re made to believe those emotions make us weak. What if the opposite were true? What if our emotions were our super power, a force we could channel to give us strength in and out of the gym? This week’s guest Aimee Anaya Everett is living proof we can do just that, as she has channeled her own emotional turmoil into a world class Olympic coaching and lifting career. Now she helps other women in midlife and menopause do the same.
Aimee Anaya Everett is the co-owner of Catalyst Athletics. She has devoted the last 29 years to the sport of Olympic Weightlifting as an athlete and a coach. In her time as a coach, Anaya Everett became the second female International Coach in USA Weightlifting, and the first American female coach to coach at the Olympics. Aimee is also the head lifting coach for Mat Fraser’s HWPO Training. Aimee coaches Olympic Weightlifting athletes across all levels, including a multiple American and Pan Am record holder, World Championship multi-medalist, and a Youth World Champion. She also loves coaching beginners and garage lifters with no desire to compete. Aimee has a passion for mental training and toughness, and has a Masters Degree in Human Behavior Psychology. You can learn more about her and her work at
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Hettas: Use code FEISTY20 for 20% off at https://hettas.com/
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% off
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
Paradis Sport: Use code: FEISTY20 for 20% off any single item at https://paradissport.com/
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