You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do.

Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more.

You won't want to miss this one!

Past Podcast Episodes Referenced:

⏰ Time Stamps:

0:00 - Introduction

2:20 - Setting the stage

3:30 - Discussing the nuance

4:45 - Working with our cycles

5:30 - Phases of the menstrual cycle

9:00 - Focusing on the base/basics first

10:00 - Eating ENOUGH

13:30 - Well-structured training program

19:40 - Using RPE in your training and why

26:30 - Nutrition approach and your metabolism

32:30 - Carbohydrate timing

35:00 - Protein timing

37:50 - Hydration/electrolytes

39:50 - Sleep hygiene and supplements

43:00 - Creatine and caffeine

44:00 - Mental/cognitive thoughts

45:00 - Data on performance

47:00 - Monthly approach

54:00 - Recap

FOLLOW THE MESSY MIDDLE ON SOCIAL:

-Follow Alyssa on Instagram 

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “DOCLYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired.

Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more.

Hybrid athletes... you won't want to miss this one!

⏰ Time Stamps:

0:00 - Introduction

2:00 - Biggest complaints

2:20 - What season are you in?

3:00 - Common mistakes

4:45 - Volume management

8:50 - The goal is to MAINTAIN

11:00 - Using RPE when lifting

11:25 - Consistent training program1

6:30 - Seasoned approach

18:20 - Tired legs is okay/normal

⭐️ Follow Alyssa on Instagram

The hot topic of the century... COLD EXPOSURE. In this solo episode, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure.

You won't want to miss this one!

⏰ Time Stamps:

0:00 - Introductions

2:00 - Acute + longer term exposure

3:10 - Let's define cold exposure?

4:45 - Acute response explained

8:00 - Looking at the data

11:30 - What about CF/elite athletes?

13:45 - Brief conclusion

15:15 - Looking at literature post resistance training

21:10 - Aerobic/endurance training

23:45 - The caveats

26:00 - Brief conclusion

28:05 - Final overview & recommendations

⭐️ Follow Alyssa on Instagram

In this solo episode with Doc Lyss, she breaks down the common misconception around hybrid (concurrent training) - losing fitness. She explains why this isn't true and what is ACTUALLY happening if you add in a different training modality or start using a different energy system. Doc Lyss also covers the benefits of using RPE for adaptations, what to do when you are starting hybrid training, and the importance of taking a seasoned approach.

⏰ Time Stamps:

0:00 - Introduction

1:25 - Common concern

2:10 - What is hybrid training?

3:15 - What is actually happening

4:45 - Keep going, you will ADAPT

6:25 - Using RPE for training

7:12 - Taking a seasoned approach

9:00 - Your training age plays a role1

0:30 - Nutrition analogy

11:30 - My 'Hybrid' eBook

12:45 - Give yourself patience

⭐️ Follow Alyssa on Instagram

Are you overwhelmed by how MANY protein supplement/powders there are to choose from and available? Do you know what you should *actually* be looking for when choosing a protein supplement? 

In this solo episode with Doc Lyss, she dives deep into what you want to look for when choosing a protein supplement, what protein supplements actually are, and the importance of transparency of labeling to ensure you are getting what you truly need in a supplement!

⏰ Time Stamps:

0:00 - Introduction

1:30 - Legion

1:55 - What is a protein supplement?

3:00 - What to look for in a protein supplement!

4:20 - Label transparency/3rd part tested

5:00 - Leucine amounts

6:25 - Plant protein

8:00 - Different kinds of protein

⭐️ 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 Doc Lyss, she covers ALL things running zones. She dives into what "zones" are, what each zone's pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning!

⏰ Time Stamps:

0:00 - Introduction

1:45 - Let's talk ZONES

2:45 - Zone applications

3:35 - There are 5 zones

4:45 - Zone 1

6:30 - Zone 2

7:15 - Cardiovascular base/capacity

8:15 - Improve oxygen delivery

10:15 - High volume capacity

12:50 - Lactate levels

14:45 - Zone 3

16:30 - Threshold run

18:4 - Zone 4 and 5

19:50 - Higher intensity training

23:00 - Zone dosage

25:00 - Wrap up/recap

⭐️ 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 Doc Lyss, she dives deep into the information (and myths) on menstrual cycle training and hormones going around the fitness space. While some information is valid — a lot isn't, and the rest loses context on what it means.

Get ready to learn about the recent popular claims, science-based evidence and data, what those claims are, and what we should focus on.

Grab your notebook and enjoy. You won't want to miss this episode!

⏰ Time Stamps:

0:00 - Introduction

4:15 - "Specific protocol for menstrual cycle based training"

4:50 - What the data looks like

5:40 - "You should change your training"

6:35 - Menstrual cycle explained

8:50 - "Only trail 2 weeks of the month"

9:40 - Your training program matters1

0:40 - We have unique, individual cycles

11:20 - Importance of nutrition1

3:33 - Protein recommendation

15:00 - Adequate carbohydrate

17:15 - Looking at data (cognitive/emotion)

18:50 - Luteal vs follicular phases

21:00 - Recommendations

23:00 - What should* be suggested

23:40 - Using RPE in your training

25:00 - Elevated cortisol

27:00 - Recap/wrap up

In this solo episode with Doc Lyss, she covers ALL THINGS CREATINE. One of the most widely studied and evidence-based supplements. She thoroughly covers what creatine is, if creatine is safe, who should be taking creatine, what kind to take, how much to take and she also answers all of your commonly asked questions! This episode is FULL of information you won't want to miss.

⏰ Time Stamps:

0:00 - Introduction

1:45 - WIDELY studied

2:30 - What is creatine?

3:10 - What does it do/benefits?

5:15 - Is creatine safe?

6:30 - Water retention

7:15 - Elevated creatine

8:08 - How much do I take? What kind?

9:00 - When do I take it?

10:00 - What if I stop taking it?

12:05 - Can women take it?

13:45 - Timing?

14:15 - Can I take it with caffeine?

15:20 - 3rd party tested

16:30 - Mixing issue/dissolving

17:15 - Does it help with fat loss?

18:18 - If I miss it, will I get weaker?

19:00 - Minimum workout volume?

19:30 - Long term affects?

19:50 - Creatine in protein powder

20:05 - Electrolytes, creatine, pre-workout

20:50 - How do I make it taste better?

21:20 - Does it help recovery?

21:30 - Good for endurance athlete?

22:22 - Do I have to push performance for results?

23:00 - Take with food?

24:35 - Hair loss?

25:00 - Recap/wrap up

► All Things Creatine IG Post

► Energy Systems Video

► Exercise Physiology Podcast

⭐️ 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 episode, Lyss and Laura chat in depth about all things getting outdoors and adventuring. They cover topics like how and why we should be redefining what it means to adventure, fitting adventure into your unique life/schedule, planning trips/hikes/adventures, safety and SO SO MUCH MORE.

► Follow Laura on IG

► Back of the Pack

► Lyss’s Backcountry Page

► Lyss’s Amazon Page

► REI Events Pages

► Messy Middle - Zion Episode

► Messy Middle - Grand Canyon Episode

► Trailblazers Community 

► Send Femme Community

► Get your Copy of ULTRA

► Brendan Leonard - Sixty Meters to Anywhere

► Brendan Leonard - New American Road Trip Mixtape

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 episode, Lyss and Allison talk about a wide variety of topics and dive deep into graceful industry call-outs backed with calls-to-action. They talk about inclusivity and accessibility to strength training and the importance of a well thought out strength training program. Their conversation continues and they talk about anti-racism work, identity work, showing the f*ck up and everything in between.

► Follow Allison on IG: https://www.instagram.com/allisontenney/

► Ignited Leadership Summit: November 11-13 in Austin, TX

► The Den - Online Group Strength & Conditioning Program

► The Den Download Podcast

► Shante Cofield IG - The Movement Maestro

► Seven Stones Leadership - Gina LaRoche & Jen Cohen

► Karin’s Behavior Change Podcast

► Balance is BS Podcast

► Radical Self-Responsibility Podcast

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