Today I am speaking with Alyssa Olenick, Ph.D. on all things female fitness protocols. We discuss the ways in which workouts do differ and ways that don't differ from male to female.
We discuss optimal splits, recovery, strength training, HIIT and much more!
About Dr. Alyssa Olenick, Ph.D.
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 also completed 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 training programs ‘The Lyss Method’. She 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
Chapters
00:00 Introduction and Background
02:36 Gaps in Female-Specific Research
10:22 Debunking the Myth of Drastically Different Training Programs
14:24 Understanding the Role of Intermittent Fasting
19:48 The Shift Towards Resistance Training
25:13 Balancing Cardio Training
28:16 An Ideal Training Week for Women
30:12 Optimal Frequency and Intensity for Resistance Training
35:09 Guidelines for Cardiovascular Training
53:56 Adjusting Training Based on Menstrual Cycle Phases
01:02:01 Auto-Regulation and the Impact of Hormones
01:04:14 Adjusting Training During the Luteal Phase
01:07:31 Nutritional Recommendations for the Luteal Phase
01:09:13 Supporting Training with Supplements