The Hybrid Lab with Dr. Alyssa Olenick

What if you could run faster, feel more resilient, and build stronger bones without adding a single mile? That's what plyometrics can do, and they're the most underrated tool most runners skip. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/nLoBynaF-NM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Running is basically a series of small springy motions, so it makes sense that plyometric training carries over directly to how fast and efficient you run. Studies show plyometrics can improve running speed and efficiency by up to 8%, and they do a lot more than that. They build resilience in the tendons and tissues you use to create force, and the impact loads your bones in a way that improves density over time. That makes them a big deal for runners, aging athletes, and women, especially anyone worried about bone stress injuries or thinking about training through menopause. In this video I break…

Take the Quiz to Find Your Perfect Training Program! https://www.thelyssmethod.com/#quiz Beginners Guide to Running! https://youtu.be/twuSS9Uu2p0 Beginner runners are constantly told to “stay in Zone 2”… but if you’re new to running, that advice can actually make things harder, more frustrating, and way less sustainable. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/-w-ASvfHxuw Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, I’m breaking down why Zone 2 training is often a terrible strategy for beginners. When you’re just starting out, your Zone 2 is extremely small — which means even a slow jog can push your heart rate into higher zones. That doesn’t mean you’re unfit, broken, or doing something wrong. It simply means your body is adapting and your aerobic system isn’t fully developed yet. That’s normal. Instead of stressing about staying in Zone 2, I’ll show you what beginners…

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ In this video, 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. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Oe1m4N5wR0o Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES →…

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: ⁠https://youtu.be/twuSS9Uu2p0⁠ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ What you’ll learn: • Start with intervals: How to combine running and walking for a smooth start • Slow pace running: Why running at a slower pace is key for beginners • Gradual progress: How to safely increase your running frequency and volume • Walking breaks: Incorporating walking breaks to prevent burnout • Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience 🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK Alyssa’s…

Should you train for trail and ultra races by time on feet or by mileage? If you come from road running, this might change how you train completely. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Tip41I5R6KQ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ So many of us get obsessed with hitting specific mileage numbers, especially coming from the road running world. But trail running is slower, the terrain is wildly variable, and not all miles are created equal. You can train for the same distance race twice, spend the same time on feet, and log completely different mileage. That isn't a problem. A lot of the time it's the whole point. In this video I break down why time on feet belongs in your toolbox when training for a trail race or ultramarathon, how I use time caps instead of forcing arbitrary mileage, and real examples from training for my first 100 miler versus my first road marathon. I…

Does it actually matter when you take your creatine each day? Short answer: no. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/-S2d5hvpaew Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Here's what actually matters instead. One of the questions I get most often, right after "is creatine going to hurt me" (it won't), is about timing. Is there a magic time of day you have to take creatine for it to work? The honest answer is that timing doesn't matter nearly as much as consistency. What drives the benefit is keeping your creatine stores saturated, and that comes from taking it every single day, not from hitting a perfect window. There's some early research on taking it right after a workout, but for most of us the real deciding factor is simply whether we remember to take it at all. So take it at breakfast, take it before bed, take it whenever it fits your life. Just take it daily, and if you…

That workout you've been calling HIIT? It might not actually be HIIT. And if you're doing it for specific benefits, that difference matters more than you think. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Me367A_QE_c Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ I have a PhD in exercise physiology and I built my entire dissertation around high-intensity interval training, so trust me when I say it's one of the most misunderstood concepts in all of fitness. We love to slap the HIIT label on anything fast or sweaty, but most group classes, box jumps, burpees, and kettlebell circuits aren't true HIIT or sprint interval training, even when your heart rate is sky high. In this video I break down what real high-intensity interval training (HIIT) and sprint interval training (SIT) actually are, why they have to be true cardio, how to structure the intervals, the heart rate and effort targets to…

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. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/qY5xdzO0eWk Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ 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! Topics Covered: • Why does weight gain happen during running or race training (marathon or endurance) • 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…

I put together a FREE Strong Runners Series, grab it here for more tips: https://doc-lyss-fitness.myflodesk.com/strong-runners-yt If you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split. In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s…

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yNKNjOBS6vo Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better. 🌟 What You’ll Learn: → Why warming up is non-negotiable for runners → Time-saving routines for busy runners → Easy bodyweight exercises targeting key muscle groups → How to use…

In this video, I’m sharing my experience living and training with hypermobility spectrum disorder — something I’ve dealt with my entire life, but don’t talk about often. Many people are surprised to learn that I struggle with hypermobility, especially because of how active I am and the things I train for. The truth is, it’s something I manage every single day behind the scenes. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/JCbtCfvUfik Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Hypermobility affects connective tissue throughout the body, and for me that has meant chronic aches and pains, recurring soft tissue injuries, nerve pain, and a long history of setbacks related to running and lifting. It’s also meant learning how to train differently — not harder, not recklessly, but more intentionally. In this video, I talk about: 1. what hypermobility spectrum disorder is 2. how it’s shown up for…

You’ve probably seen the debate online: Some people say walking doesn’t count as real exercise… while others say walking is one of the best forms of cardio you can do. So which one is it? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b2BzFHdkdXM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ The real answer is a little more nuanced. In this video, I break down when walking counts as cardio, when it doesn’t, and why both sides of the internet are partially right. We’ll talk about how walking fits on the spectrum between general daily activity and formal cardiovascular exercise — and how your fitness level changes the answer. You’ll learn: -when walking counts as cardiovascular exercise -why heart rate and effort matter more than the activity itself -how walking works differently for beginners vs fitter individuals -how to make walking more effective if it feels too easy -when you may need to…

Liquid IV — Use code DOCLYSS for savings → https://glnk.io/koyv/DOCLYSSFITNESS Are electrolyte supplements actually necessary… or are most people just wasting money on salt packets? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/UwIoJLqsSrQ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, I break down: - What electrolytes actually do - How much sodium you really need - When athletes SHOULD supplement - Signs you may need more electrolytes - Why most people already get enough sodium - How heat, sweat, marathon training, and activity levels change your needs - The truth about Liquid IV, LMNT, and electrolyte hype If you’ve ever wondered whether you should be taking electrolytes daily, this video will help you understand what your body actually needs based on your lifestyle and training. Whether you’re a runner, hybrid athlete, gym-goer, or just trying to stay hydrated, this is your…

If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats. But what do they actually mean? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/xTUY8DYHoR8 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, I break down the different types of speed workouts in running, how they work, and when you should use them in your training. Whether you're a beginner runner or someone training for a race, understanding these workouts will help you train smarter and improve your performance. We cover: • What striders are and why they’re great for adding speed safely • How interval workouts improve VO₂ max and top-end speed • What tempo runs are and when to use them • The difference between tempo vs threshold training • How hill repeats build strength and power • How to balance speed workouts without overtraining •…

Trying to balance running and lifting without constantly feeling sore, exhausted, or stuck? In this video, I break down exactly how to build the perfect hybrid training split for YOUR goals, schedule, and fitness level. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wpj6XMWZXI0 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Whether you’re training for a 5K, marathon, Hyrox race, or just want to get stronger while still improving your endurance, this video will help you understand: ✅ How many days to run vs lift ✅ When to schedule hard workouts ✅ How to recover properly between sessions ✅ When to double up workouts ✅ The best beginner hybrid training setup ✅ How advanced athletes structure their week ✅ How to avoid burnout & overtraining ✅ How to balance strength and endurance without sacrificing progress Hybrid training doesn’t have to feel chaotic. Once you understand how to balance effort,…

Thinking about trying trail running? Whether you're a road runner looking to transition or just curious about running on trails, this video breaks down exactly how to get started—without overcomplicating it. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/fYB9wu6XNlA Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Trail running is different… and that’s the point. In this video, I cover: • How to transition from road running to trails • Why trail running feels slower (and why that’s normal) • The biggest mistakes beginners make • Why you don’t need special gear to start • How to adjust your training (time vs miles) • How to run on uneven terrain safely • When to walk vs run on trails • How strength training improves trail performance • Tips for downhill and uphill running One of the biggest mindset shifts? Stop focusing on pace—and start focusing on effort. Trail running is about time on feet,…

🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Struggling with the Hyrox sled push? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ If you’ve watched a HYROX race, you’ve probably seen athletes using the underarm hook technique… But no one actually explains how to get into that position. In this video, I break it down step-by-step so you can use it on race day. We cover: • What the underarm hook sled push is • Why it’s more efficient than the standard push • How to position your arms and shoulders correctly • How to get your center of mass over the sled • Why most people accidentally push DOWN instead of forward • How to generate more power with your legs • How to try this in warmups (even if you’ve never done it before) This technique helps you: ✔ Move the sled faster ✔ Use your legs…

Trying to balance running and lifting… and feeling like you don’t have enough time? You’re not alone. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out. In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together. We cover: • The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes • Why most people don’t need “bro splits” • How to balance recovery between lifting and running • How to train efficiently if you’re short on time • Why quality matters more than volume • How to adjust your split based on your season (in-season vs off-season) Hybrid training requires compromise. You can’t go all-in on both lifting and…

If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFo Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this Q&A, I’m answering your real questions about hybrid training, recovery, strength training, cardio, and performance. As a PhD in exercise physiology and hybrid athlete myself, I break down what actually matters—and what doesn’t—so you can train smarter, recover better, and avoid common mistakes. We cover topics like: • What to do when returning to training after time off • Should interval recovery be walking or jogging? • How to structure your weekly running distances • Are recovery trackers like WHOOP actually useful? • Vibration plates for bone density—fact or fiction • Should beginners start with lifting or…

🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-yt This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUk Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Are you doing striders in your running training? If not, you might be leaving free speed on the table. In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue. We cover: • What a strider actually is (and what it’s not) • The difference between striders and sprinting • How to perform them correctly (acceleration, hold, deceleration) • Why striders improve neuromuscular efficiency • How they help you recruit more power without heavy fatigue • How beginners and advanced runners should use them • When to add striders into your week • How many to do and how to…

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively. You’ll learn: • How much strength and muscle you actually lose during time off • Why you get so sore after your first sessions back • How to adjust weights, reps, and sets when restarting • The “1 week off = 1 week easing back” rule • How to rebuild consistency without burning out or getting injured Whether you took a week off, a month off, or even longer, this science-based guide will help you…

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_E Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0 🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Timstamps: 0:00 - Introduction 1:40 - Striders 3:00 - Pick-up runs 4:38 - Speed work day and examples 8:50 - Volume of training 10:08 -…

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wvZScbcEbEc Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Zone 2 cardio doesn’t have to be boring. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares three different ways to do Zone 2 training—from the classic steady-state session to more creative interval-based approaches that keep you engaged and consistent. You’ll learn: - What Zone 2 training really means - Classic Steady-State Zone 2 Cardio - Multi-Machine / Erg Interval Zone 2 Training - CrossFit-Style / Metcon-Inspired Zone 2 Workouts - How to choose the best option for your goals Whether you’re a runner, hybrid athlete, or just looking to improve your cardio fitness, these methods can help you build endurance, improve recovery, and actually look forward to your easier training days. 📌…

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Yl56Q6ZK4HU Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Are you relying on your running watch for heart rate training? 👀 You might be getting inaccurate data! In this video, Dr. Alyssa breaks down the differences between optical heart rate sensors (like those in Garmin, Apple Watch, and Coros) and chest strap monitors. Learn how wrist-based HR monitors actually work, when they fail, and why chest straps are still the gold standard for accurate heart rate training. Whether you're training by heart rate zones, doing Zone 2 cardio, or looking to improve performance, this video will help you understand which device gives you the most reliable data for smarter training. TOPICS COVERED: - How optical heart rate sensors work - Why wrist-based monitors are often…

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ 📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Are you really lifting heavy enough to make progress? In this video, Dr. Alyssa Olenick shares three simple checks — RPE, rest times, and rep speed — to see if your training intensity is high enough to build strength, muscle, and endurance in the gym. You’ll learn: • How to use **RPE (Rate of Perceived Exertion)** to choose the right weight • Why your last reps should slow down if you’re lifting close enough to failure • How needing the *full rest period* is a sign your weights are heavy enough • How increased focus and effort indicate the right training intensity • Tips for beginners vs. experienced lifters when applying RPE This video is for: • Beginners learning how to…

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BbT4XGUwGXs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump feels way too heavy? You’re not alone — this is one of the most common lifting frustrations, especially in commercial gyms where weights only increase in 5–10 lb jumps. In this video, I’ll walk you through exactly what to do when you’re stuck between weights so you can still progress, get stronger, and apply progressive overload without stalling. What you’ll learn: - How to progress if the next dumbbell jump is too heavy - Smart ways to increase reps instead of weights - How to use cluster sets and partial sets to bridge the gap - Why change plates (even fractional plates) are a game-changer - How to use top sets and…

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6Bg Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training. This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time. Here’s what you’ll learn: • Cardio warm-up: How to get your heart rate up and prime your body for lifting • Foam rolling: Benefits for muscle activation and injury prevention • Dynamic stretches: The importance of flexibility and mobility before lifting • Core exercises: Activating your…

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00w Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance. You’ll learn: • What “strict carb sources” are and why they matter for active people • Why runners or endurance athletes often need 300–600g+ of carbs per day • How to balance whole-food carbs with easy-digesting carb options • The best carb sources for pre-workout, post-workout, and everyday meals • How to increase carbs without unintentionally raising fat intake • Practical examples from breads, grains, potatoes, fruit, juice, and…

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick shares expert advice on how to start hybrid training—a powerful combination of strength training and endurance exercises. Whether you're a beginner lifter or runner. Alyssa provides step-by-step guidance on balancing these lifting and running or cardio modalities to enhance your overall performance. Learn how to: • Effectively combine strength and endurance workouts • Build a custom training split for your goals • Gradually increase your fitness capacity for optimal results • Practical tips for new lifters and runners Alyssa breaks down the essential strategies that can help you get the most out of your hybrid workouts and maximize your fitness…

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient. If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail. What You’ll Learn: • What makes a solid lifting plan for runners (hint: it’s not fancy) • The importance…

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau. In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again. What you’ll learn: • Why training intensity (RPE) might be too low • How training volume & frequency affect progress • The role of protein, carbs, and overall calories in strength gains • Why sleep and recovery are critical for adaptation • How to use time, rep ranges, and micro-progressions to keep improving Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your…

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5Y In this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you! What you'll learn: • Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners • Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth • Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development • Nutrition for Muscle…

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0 What you’ll learn: • Start with intervals: How to combine running and walking for a smooth start • Slow pace running: Why running at a slower pace is key for beginners • Gradual progress: How to safely increase your running frequency and volume • Walking breaks: Incorporating walking breaks to prevent burnout • Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience 🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and…

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners. Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better. This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo. 🌟 What You’ll Learn: → Why warming up is non-negotiable for runners → Time-saving routines for busy runners → Easy bodyweight exercises targeting key muscle groups → How to use dynamic movement to activate your body 🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must. 🤘🏻 TRAIN WITH ME HERE →…

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBo Listen in order or on the go by going back to episode 87, the one right before this! WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyT Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox Can YOU do a Hyrox race? In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day! Topics Covered: • Who can compete in hyrox? • Training for your first hyrox race • Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them 🤘🏻 TRAIN…

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox What is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including: ✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR…

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G This video is a podcast version of a full YouTube video. Watch it on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs Want to get stronger and fitter without sacrificing one for the other? In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health. You'll learn: → What hybrid training is and how it works → Why it’s effective for fat loss, performance, and longevity → How to combine lifting and running (or other cardio) without burning out → Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program?…

In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance. Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success. Watch on YouTube: → https://youtu.be/dpzNgvSCq7c 🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ 🤘🏻 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: 0:00 Introduction to Dieting and Performance Goals 2:58 Understanding When to Diet 5:57 The Importance of Muscle and Strength Training 9:08 Optimal Timing for Dieting During…

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones. Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life. 🎧 Watch on YouTube: → https://youtu.be/rzA7z6BKgeA 👉 Topics Covered: Bone loss during menopause Best exercises for bone density Why resistance training matters How to start strength training for bone health Tips for long-term wellness and injury prevention 🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG →…

👀 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…

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…

🔥 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…

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…

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…

🎙 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…

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…

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 →…

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…

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. ⏰ Time Stamps: 0:00 - Introduction 1:50 - Training 2:07 - Exercise guidelines & recommendations 5:05 - Nutrition 5:20 - Moderate/high protein 6:15 - Plants/fiber 7:40 - Other considerations 9:40 - Lifestyle 9:50 - Sleep/sleep hygiene 11:55 - General daily activity 12:50 - That's it! 14:20 - Develop that foundation ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 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://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running,…

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: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connective tissue deconditioning 9:15 - The caveat 9:40 - Running base scenarios 10:05 - 5K example 11:35 - 10K example 12:45 - Half marathon example 14:08 - Marathon/ultra example 16:40 - Base building importance 18:30 - General rule of thumb 20:50 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’…