Why Hybrid Training Rules for Peri & Menopausal Women with Alyssa Olenick, PhD (Episode 208)

Hit Play Not Pause

Health & Fitness, Education, Self-improvement, Mental Health

4.9 • 696 Ratings

🗓️ 8 January 2025

⏱️ 72 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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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Transcript

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0:00.0	You are listening to Hit Play, Not Pause, a feisty menopause podcast for active performance-minded women.
0:14.6	I am your host, Celine Yeager. Each week, I bring you advice from athletes, scientists, researchers, and other experts to help you feel and perform you best no matter what your hormones are doing.
0:25.0	This show is a production of Live Feisty Media.
0:30.8	Happy New Year, strong, feisty women.
0:33.5	I hope you all are well and had a good holiday and are ready for the new year.
0:37.7	I know I certainly am.
0:39.7	And I thought I would kick off the new year with a show on training.
0:44.5	Because that's something I am sure many of us are thinking about as we roll into 2025
0:49.3	and look ahead at the runs and rides, triathlons, lifting meets, CrossFit classes,
0:54.9	and all the activities we want to do and perform our best for.
0:58.9	And I don't have to tell you that often when we hit perimenopause into postmenopause,
1:04.4	our bodies start changing. And often what we've been doing, training-wise, isn't working
1:09.6	the same way anymore. But that does not mean
1:12.8	that we need to send ourselves to the sidelines. And that is exactly why I started this podcast
1:19.2	four and a half years ago now, because there are lots of things that we can do to maintain
1:24.7	high levels of performance through this transition and honestly
1:28.6	through our lives. I know because I did those things myself and it helped and I helped write a
1:34.3	book about it with Dr. Stacey Sims called Next Level and I write about it all the time in my
1:39.2	newsletter. You get the idea. So before we get into it, I wanted to just give a quick refresh on my own story because
1:47.7	it's germane to this conversation and also because I know I have a lot of new listeners who
1:53.0	actually don't know my story.
1:55.9	So real quick, I have been a long time endurance athlete.
	...

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