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...
Jun 27, 2025•31 min
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 prote...
Jun 20, 2025•49 min
👀 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 ...
May 30, 2025•37 min
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 em...
May 15, 2025•27 min
🔥 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: Race highlights & personal wins Training tak...
May 01, 2025•1 hr 20 min
Want to take your hyrox training to the next level? Get our free HYROX ACCELERATOR series here -- https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Note: I think there was some audio issues here we will fix for next time! Join the coaches of The Lyss Method as they break down their game plan for Hyrox ATL! In this conversation, they discuss their race day strategy, training adjustments, and how they’re approaching the race different from DC. From pacing, training, tapering and mental p...
Apr 23, 2025•1 hr 13 min
Get my fast and fed guide here, use code FEDPOD for 15% off -- https://doclyssfitness.com/fed-fast/ In this episode of The Hybrid Lab , Dr. Alyssa Olenick dives deep into the controversial topic of fasted training for women —is it helpful, harmful, or somewhere in between? After nearly turning this into an Instagram post, Alyssa realized the conversation needed more than a quick swipe-through. So she's unpacking the nuance —why it's not as simple as "good" or "bad," who might benefit from fasted...
Apr 16, 2025•57 min
🎙 Welcome to The Hybrid Lab (formerly The Messy Middle Podcast ) In this exciting reintroduction episode, Dr. Alyssa Olenick shares the why behind the rebrand from The Messy Middle to The Hybrid Lab . She reflects on the podcast’s evolution—from its PhD-era roots with co-host Kate to its new focus on hybrid training, female physiology, and evidence-based coaching. Alyssa dives into: Why nuance will always be at the heart of her content How her brand has shifted to focus on hybrid athletes, runn...
Apr 08, 2025•6 min
Save $20 off your first month, run plan or multi month membership with code 20SPRING now through 4/11/2025. In this episode of the Messy Middle Podcast, Alyssa Olenick and the TLM coaches recap their exhilarating experience at the HYROX weekend in DC. They discuss their individual races, training insights, and the camaraderie of competing as a team. Trevor shares his solo race experience, highlighting his performance and areas for improvement, while Carly and Dani reflect on their doubles race, ...
Apr 01, 2025•1 hr 23 min
Use code 20SPRING to save $20 off your first month, run plan or multi-month membership with TLM now through 4/11/2025. 🔥 Join the coaches of The Lyss Method as they recap the DC HYROX weekend, their races, what worked and what didn't, and answer your questions on racing and training for your first hyrox race. From pacing and mental prep to sled push techniques and team dynamics, get an inside look at how experienced coaches tackled the competition. Whether you’re racing solo or with a partner, ...
Mar 21, 2025•1 hr 40 min
In this podcast, Dr. Lyss introduces a simple, game-changing approach to macro tracking - focusing on flexibility and intuition over rigid numbers. Learn how setting macronutrient ranges and minimums (instead of strict targets) can make tracking feel more natural and sustainable! Dr. Lyss also shares key tips on listening to your body’s hunger signals, adjusting tracking during holidays and travel, and how the MacroFactor app can help you stay on track without stressing about perfection. ⏰ Time ...
Mar 18, 2025•35 min
What really are "the basics" and how do we implement them in our busy lives? Where should we start? What should we prioritize? In this video/podcast, I break down the 3 main pillar basics of health & fitness that I think will get you started on your journey. ⏰ Time Stamps: 0:00 - Introduction 1:50 - Training 2:07 - Exercise guidelines & recommendations 5:05 - Nutrition 5:20 - Moderate/high protein 6:15 - Plants/fiber 7:40 - Other considerations 9:40 - Lifestyle 9:50 - Sleep/sleep hygiene...
Dec 16, 2024•18 min
Do you stop running all together after a race? Or struggle when getting back into running after extended time off? In this podcast, I explain why you may need to maintain more miles in your off season and share examples for each race distance! 🎥 Watch on YouTube: https://youtu.be/UYjpXDcuTbY ⏰ Time Stamps: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connec...
Nov 13, 2024•25 min
As an Exercise Scientist, I often hear lots of misinformation around training and menopause. I wanted to sit down and share overall general recommendations I have to hopefully make it less confusing, the science behind menopause/the transition, and realistic things you can focus on. 💪 🎥 Watch on YouTube. → https://bit.ly/3FTKDSr 🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4 🎥 How to choose your weights. → https://youtu.be/BbT4XGUwGXs 🎥 Getting the most from training at-home...
Nov 08, 2024•39 min
Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions! ⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4 ⏰ Time Stamps: 0:00 - Introduction 1:03 - When I started/chose 3:05 - Training recap timeline 22:30 - What are you looking forward to post race? 24:30 - What is your recove...
Oct 31, 2024•1 hr 2 min
With the uptick in popularity of ultra running, Doc Lyss sits down and shares with y'all what you want to look for in your running program, recommended minimum mileage, building off your base, setting realistic timelines, and MORE! 🎧 So, you want to run an ultra? → Listen Here (Old Episode): https://bit.ly/464IMIp ⏰ Time Stamps: 0:00 - Introduction 1:05 - Minimum miles 2:05 - Training demands 2:45 - Accumulating fitness 3:50 - Building off your base 4:45 - Realistic timeline 5:20 - Give yoursel...
Jul 17, 2024•19 min
Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction 0:59 - What's happening in your body? 2:15 - You're losing sweat too! 2:50 - Blood plasma loss 4:30 - Heat/humidity mask fitness 5:00 - Arm sleeves 5:30 - Cooling towel or wipe sweat 5:50 - Use a bandana or wet your hat...
Jun 05, 2024•19 min
What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners ... you don't want to miss this one! 💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM 🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc 🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS 🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq ⭐️ Follow Alyssa on Instagram https://...
May 08, 2024•18 min
Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘 ⏰ Time Stamps: 0:00 - Introduction 1:20 - How does altitude affect your training? 2:40 - Visual graph 3:25 - How to improve at altitude 3:40 - Improve cardiovascular fitness 6:40 - How long true acclimatization takes 7:30 - It's going to feel hard and that's okay 7:45 - HYDRATE and electrolytes 9:00 - Monitor alco...
Mar 20, 2024•21 min
Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it! ⏰ Time Stamps: 0:00 - Intro :25 - Under-appreciated adaptations :48 - Decreased resting HR 2:15 - HRV improvement 3:30 - Resting blood pressure 4:45 - Improved recovery 5:50 - Feeling less winded 6:45 - Does it feel easier? 8:15 - Can you d...
Mar 06, 2024•13 min
Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos: 🎥 Do your daily steps really matter? https://youtu.be/v3rGTv7LbwM 🎥 Running Zones 101: https://youtu.be/K3hF3dWe9Ro ⏰ Time Stamps: 0:00 - Introduction 0:35 - What is cardio? What counts? 1:20 - You don't have to be a runner. 1:40 - Cardio explanation/breakdown. 3:30 ...
Jan 24, 2024•18 min
In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you! ⏰ Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting be...
Jan 11, 2024•17 min
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 10:10 - Increasing Muscle Tissue 12:45 - Deficits and Training Volume 15:00 - Periodized Approach 18:22 - Is this the ...
Jan 03, 2024•37 min
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 - Hypertrophy Year-Round 2:02 - Rep Ranges for Hypertrophy 2:30 - Maintain Intensity 3:18 - Two Hard Sets 4:40 - ...
Dec 06, 2023•10 min
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 0:30 - Giveaway 🥳 2:35 - Episode Overview 3:05 - What is Zone 2? 7:45 - HR with Zones 8:45 - Why it ...
Nov 29, 2023•43 min
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.ly/40rP5mq 🎥 Return to Ultra Playlist: https://bit.ly/3FO3eAX 🎧 Training, Tapering and Running Q&A: htt...
Nov 08, 2023•57 min
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 - Choosing Season Duration 8:10 - Benefits of Muscle 9:00 - Balancing it All 10:00 - Awesome Sponsors 11:40 - Wh...
Nov 02, 2023•27 min
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 - Carbohydrate Approach 28:00 - Pre-Race Thoughts 34:00 - Q&A 34:23 - Question: Breaking Up Monotony 37...
Oct 25, 2023•1 hr 10 min
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 Modalities 9:07 - Summer Walk/Run Plan 11:15 - Second Injury in Colorado 13:05 - Life Stress 16:01 - Inte...
Sep 21, 2023•43 min
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 cycle 4:46 - Is it safe for pregnancy & breastfeeding? 7:15 - Creatine monohydrate, 3-5g per day �...
Aug 09, 2023•10 min
