The Hybrid Lab with Dr. Alyssa Olenick

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

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

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

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: 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

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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

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 OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

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 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Join us this week for our episode with Dr. Karin Nordin. A curriculum director at Precision nutrition, PhD in Mindset theory and online coach. Join us in this episode where we talk about all things from how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. Myth busting ‘mindset coaches’ and how we actually change our behavior. Wrapping it up with curriculum design and how we can educate better in the online space. Recommended Resources: For curriculum design: bodybrainalliance.com/sixhoursyllabus Social: Instagram: @karinnordinphd Website: https://bodybrainalliance.com/home Email! hello@karinnordinphd.com 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Useful Prep Information: National park websites for each park. Info for passes, busses/shuttles, water sources, trail reports, weather reports, trail closings, etc. Alltrails and/or trailrunproject or hikingproject apps. These app will often have reports on trail conditions, water resources, etc. Utilize blog & youtube video resources of those who recapture their experience, gear, logistics Gear rental: REI, your university/college outdoor rec center, or local outdoor store Zion trip details: West Rim Trail Zion Stayed at campsite 8, recommend spots 3-6 Flew into Las Vegas Stayed in Airbnb in hurricane day before & after Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for Gear we used: Big Agnes tents Big Agnes & Mammut 30 degree sleeping bags Bethany REI pack, Alyssa Gregory (older) Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes. Shoes: We both wear Altra lone peaks Poles: Black diamond z pole & ultimate direction poles Sawyer water filter Posts we referred to: All of Alyssa’s outdoors post: https://www.instagram.com/littlelyssfitness/guide/outdoors/18175277584035148/ All Bethay's outdoor post: https://www.instagram.com/bethanycorataylor/guide/trail-running-hiking-and-mtb/18141361333119547/ Bethany’s former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh Save 15% off any one product with code Messymiddle3 off Alyssa’s website. www.littlelyssfitness.com/programs 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

This episode is a solo episode with Alyssa, co-hosted by Claire Zai. Claire works for/with the highly respected Barbell medicine, has a masters in Biomechanics and works in the research field.  Claire is also an incredibly strong female power lifter and competitive athlete. Both Alyssa and Claire are passionate about good education around female sports and the menstrual cycle. Together Claire and Alyssa take you through the basics of your cycle. How it does or does not your metabolism, strength training and exercise performance. With practical tangible takeaways on ways to actually manage and work with your physiology. 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Join Alyssa in this weeks episode as she re-caps her experience running 50 miles in one day across the grand canyon from the south to the north rim AND BACK. Answering your use questions on gear, the experience, her training advice and what she would do differently if she was to do it again. Tune in this week to join Alyssa on yet another crazy trail adventure! 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism.  Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more. Links to posts discussed in this episode: Stress & Cortisol Review paper about metabolic flexibility  “What is metabolic flexibility”   https://www.instagram.com/p/CGFnsIfDVeK/  https://www.instagram.com/p/B_47aGVDtPH/  https://www.instagram.com/p/B_Nd0ePj_gk/ https://www.instagram.com/steph.compton.nutrition/guide/metabolism/17865932879122438/ 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism.  Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more. Links to posts discussed in this episode: Stress & Cortisol Review paper about metabolic flexibility “What is metabolic flexibility”  https://www.instagram.com/p/CGFnsIfDVeK/ https://www.instagram.com/p/B_47aGVDtPH/ https://www.instagram.com/p/B_Nd0ePj_gk/ https://www.instagram.com/steph.compton.nutrition/guide/metabolism/17865932879122438/ 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 Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Alyssa shares her experience from the start line of her 100k, through highs and lows, and too many river crossings to count. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Kait interviews Alyssa on how she prepared, both physically and mentally, for her 100k race. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Listen now on iTunes, Spotify, and Anchor. SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Alyssa tells you everything you need to know about signing up and preparing for an ultra marathon race! FIND A RACE: www.Ultrasignup.com COMMIT TO IT: https://semi-rad.com/2015/09/the-power-of-a-fear-based-fitness-plan/ Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee

Alyssa breaks down the research regarding how oral contraceptives may impact your exercise. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee