👀 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 to better results on and off the course!🎥 Watch on YouTube:→ https://youtu.be/qY5xdzO0eWk🎥 Performance vs Aesthetics:→ https://youtu.be/T-KfgshL5G8

🤘 FREE Macro Calculator:

→ https://bit.ly/4d8ZTMJTopics Covered:✅ Why weight gain happens during marathon or endurance training

✅ Smart fueling strategies for runners and endurance athletes

✅ The role of carbs and protein in performance and recovery

✅ Why race training shouldn't be your diet plan

✅ How to optimize body composition while building endurance

🤘🏻 TRAIN WITH ME HERE

→ https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG

→ https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES

→ https://doclyssfitness.com/

Timestamps:

00:00 - Understanding why this may happen

3:02 - Role of nutrition in performance

6:10 - Importance of protein intake

8:58 - Carbohydrates and performance

12:11 - Managing hunger and satiety

15:09 - Balancing macro-nutrients

18:20 - Why you may consuming more calories

24:24 - Adequate protein and energy demands

26:50 - Higher carbohydrates days

30:00 - Food density, fiber, and plants

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 embrace adventure and fitness in their lives.

Learn more about the full send summer challenge: https://doc-lyss-fitness.myflodesk.com/full-send

Join us in The Lyss Method Here: https://www.thelyssmethod.com/

Use code 20FULLSEND for $20 your first 3 month full TLM hybird or 4 month run only memberships

Join month to month run only here: https://coach.everfit.io/package/UZ049074

Chapters

00:00 Introduction to the Fitness Philosophy

00:54 The Fitness to Say Yes Concept

02:19 Personal Journey and the Yes Year

04:29 Lessons from Outdoor Adventures

12:32 The Shift in Fitness Goals

16:08 The Impact of Life Changes on Fitness

19:54 The Full Send Summer Challenge

🔥 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 takeaways & pacing strategies
• Doubles race recap & future race plans
• Tips for your next HYROX (or hybrid race!)

Timestamps:

00:00 Atlanta Hyrox Recap

01:39 Noah's Performance Highlights

06:26 Training Strategies for Worlds

14:15 Corey and Team's Race Experience

24:33 Friendship and Support in Competition

27:20 Inspiration from Peers

28:40 Training Dynamics and Schedules

30:52 Race Strategies and Techniques

34:55 Understanding Race Layouts and Penalties

42:06 Personal Race Experiences and Goals

46:19 Skiing Strategies and Performance

49:13 Sled Push and Pull Dynamics

51:58 Burpees and Running Consistency

54:50 Lunges and Wall Balls Execution

58:37 Race Communication and Strategy

01:01:31 Navigating Race Challenges

01:03:41 Future Race Preparation and Insights

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 prep techniques and team dynamics, get an inside look at how experienced coaches tackle the day. Whether you’re racing solo or with a partner, their insights will help you refine your own approach. 

00:00 Introduction to the Atlanta High Rocks Race

02:09 Coaches and Their Racing Plans

04:57 Corey and Devin's Race Strategy

09:12 Noah and Nick's Goals for the Race

13:21 Jake's Race Preparation and Goals

17:11 Discussion on Race Times and Expectations

18:14 Betting Strategies and Performance Goals

20:06 Training Insights and Personal Goals

22:43 Race Strategy and Team Dynamics

25:06 Event-Specific Training and Preparation

29:50 Strength Training and Conditioning

32:05 Pacing and Race Execution

41:24 Pacing Strategies for Races

42:20 Doubles vs. Solo Racing Dynamics

43:34 Managing Race Intensity and Recovery

46:27 Experiences with Race Challenges

48:12 Communication and Motivation in Team Events

50:46 Tapering Strategies for High-Intensity Events

01:01:03 Final Thoughts on Race Preparation

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 workouts, and who may want to steer clear.

Expect a thoughtful, science-backed breakdown of:

• What fasted training actually is

• How it may impact female physiology and hormones

• Common myths vs. what the research really shows

• Why context, individual goals, and lifestyle matter most

If you’ve ever felt confused, frustrated, or curious about whether fasted workouts are right for you, this episode is for you.

🎧 Hit play, keep an open mind, and let’s put down the pitchforks.

00:00 Introduction to the Hybrid Lab Podcast

00:30 Fasted Training Controversy

02:26 Defining Fasted Exercise

04:20 Female Metabolism and Fasted Training

10:00 Body Composition Effects of Fasted Training

16:28 Hormonal Impacts of Fasted Training

28:51 Understanding Exercise Guidelines and Activity Levels

37:48 Fasted Training: Risks and Recommendations

42:50 Navigating Menopause and Exercise

51:45 Final Thoughts on Nutrition and Training

🎙 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, runners who lift, and lifters who run

• Her journey from PhD student to expert in hybrid training and exercise science

• A sneak peek into upcoming episode topics like fasting and female training

• The move to more real-time, organic podcasting with live video recordings

• Why this space still matters for busy women who want to learn and apply real science to their training

Whether you're a long-time listener or new to the pod, this episode sets the stage for what’s next: deeper conversations, expert insights, and a continued commitment to science-backed, real-world applicable training info.

🔬 Welcome to The Hybrid Lab—where science meets sweat.
📲 Don’t forget to subscribe, rate, and share the show if you’re loving the new vibe!

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, emphasizing the importance of communication and strategy. The conversation is filled with tips for aspiring racers and insights into the training methods that helped them succeed. In this conversation, the participants discuss their experiences and strategies related to HYROX training and racing.

They explore the importance of embracing discomfort in training, the differences between solo and doubles racing, and how to effectively pace during events. The discussion also highlights the distinctions between HYROX and CrossFit, as well as reflections on recent races and preparations for future competitions.

Topics Covered:

⏩ Hyrox race breakdown – What to expect

⏩ Best training strategies for strength + endurance

⏩ The difference between HYROX and CrossFit and why you need to run MORE>

⏩ What NOT to do when preparing for Hyrox

⏩ Q&A – Answering the most common Hyrox questions

🔔 Subscribe for more fitness, race prep, and performance training tips!

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

00:00 DC HYROX Weekend Recap

02:19 Trevor's Solo Race Insights

13:43 Carly and Dani's Doubles Experience

23:01 Strength Training for HYROX Preparation

24:51 The Importance of Baseline Fitness

26:57 Strategies for Event Pacing

29:41 Reflections on Race Strategy

33:23 The Balance of Strength and Endurance

36:52 Navigating the High Rocks Experience

39:04 Doubles vs. Solos: Which to Choose?

44:36 Understanding HYROX vs. CrossFit

49:57 Endurance Background and Pacing Strategies

52:54 Integrating CrossFit with High Rocks Training

54:51 Preparing for HYROX: Building a Strong Foundation

56:31 Race Reflections and Performance Analysis

01:01:56 Pacing Techniques and Race Strategy

01:10:11 Future Training Plans and Goals

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, their insights will help you refine your own approach.

🎧 Tune In to hear how The Lyss Method coaches are approaching their Hyrox DC race!💪

Topics Covered:

⏩ Hyrox race breakdown – What to expect

⏩ Best training strategies for strength + endurance

⏩ How hyrox is different from crossfit, and why you need to run more

⏩ What NOT to do when preparing for Hyrox

⏩ Q&A – Answering the most common Hyrox questions

🔔 Subscribe for more fitness, race prep, and performance training tips!

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Timestamps:

00:00 Introduction: The Coaches’ Hyrox Journey

02:17 How They’re Training and Preparing

11:18 Developing a Race Day Strategy

18:59 Mastering Burpees and Staying Efficient

27:51 Event-Specific Training Adjustments

32:41 Team Dynamics and Communication

45:18 Sled Push and Pull Game Plan

46:17 Farmer's Carry and Grip Strategy

55:55 Wall Balls: Managing Fatigue and Breathing

01:01:23 Rox Zone Approach and Mental Prep

01:19:01 Last-Minute Adjustments and Recovery

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 Stamps:

0:00 - Introduction

1:50 - My personal approach

6:00 - MacroFactor app

7:25 - Setting minimums/ranges

12:25 - Listening to hunger/body

17:25 - Tracking holidays/traveling/dining out

23:40 - Ebb and flows of lifestyle nutrition

26:00 - History of tracking and maintenance

29:00 - Benefit and intention of tracking

32:20 - Wrap up

⭐️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

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.

⭐️ Follow Alyssa on Instagram