Learn how to transform your fitness approach in Episode #305, a masterclass on female-specific exercise strategies with Dr Alyssa Olenick. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program.
“Don’t think of your session as a time that you’re storing fat or even worry too much about burning fat. Worry about getting fitter and having a higher quality training session, because that’s the stuff that moves the needle forward.”
Dr Alyssa Olenick holds a PhD in Exercise Physiology, is a certified sports nutritionist, and a Crossfit Level 2 Trainer. She completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology, and is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specialises in the areas of endurance, strength, and hybrid training. Dr Olenick is 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 and trails. She is excellent at making complex information accessible, and brings a wealth of expertise to today’s conversation.
“You are more than just a menstrual cycle. You also have sleep and stress and your job or your kids or all these other inputs coming into your system.”
In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories.
Specifically, we discuss:
- Introduction (00:00)
- Overview of Alyssa Olenick’s Research (04:58)
- Exploring Gender Disparities in Sports Science Research (07:47)
- Should Exercise Guidelines Differ for Men and Women? (13:10)
- Aligning Exercise with Women’s Menstrual Cycles: Myth vs. Science (16:50)
- Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22)
- Should You Exercise When Feeling Tired (28:08)
- Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35)
- Optimal Exercise Strategies for Women (43:15)
- Combining Cardio and Strength Training: Same Day or Separate? (54:21)
- The Role of Carbohydrates in Training Effectiveness (58:08)
- The Impact of Carbohydrate Restriction During Workouts (1:03:35)
- Identifying Signs of Low Energy Availability (1:06:43)
- Protein Requirements for Women: How Much Is Needed? (1:14:22)
- Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15)
- Protein Intake Recommendations for the Average Woman (1:24:45)
- Conclusion (1:32:35)
It’s important to bring the research that we do have on exercise for women into the mainstream, and Dr Olenick is doing an excellent job at just that. Make sure to check out her website and socials to hear more of her insights, and stay tuned for part two. Thank you to Dr Olenick for bringing so much value to this conversation.
Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts.
This episode is brought to you by:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
Consider 38TERA’s DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
More about Dr Alyssa Olenick
Dr Alyssa Olenick holds a Ph.D. in Exercise Physiology 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 is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business “Doc Lyss Fitness” and is 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.
