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

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:

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.

🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4

⏰ Time Stamps:

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

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: