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Females in Sport or Health Science Research

The constant dismissal of any & all data or science done on females in sport or health science is not productive. Yes, we have massive

YouTube: DOC LYSS TAKES ON ICELAND || Goðafoss Waterfall, Puffins, Blue Lagoon, and MORE || Part 2

If you didn’t watch Part 1 of my Iceland adventure, be sure to check that out! In this Part 2 video, we continue to explore

EP 46: All Things Creatine With Doc Lyss

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

Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

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Novel portable breath based devices for assessing

Novel portable breath based devices for assessing metabolism have been out for a few years now but are starting to gain traction.

While the use of metabolism assessment of something called RQ aka your “respiratory quotient” IS a real legit thing — that I test in my research — it’s use and application on “eating response” IMO is incomplete.

For those new here my masters and PhDs were done on the topic of metabolic flexibility. I’ve conducted 100’s of testing and post meal metabolism tests. The idea of a portable RQ assessment is neat from a consumer accessibly standpoint. But the application of reactive eating to RQ is an incomplete application.

Metabolic flexibility IS NOT eating the opposite of what you’re “burning”. It’s simply a metabolic state and your bodies ability to appropriately shift between metabolizing carbs and fats based on needs or demands. This takes place at the cellular level and is quite literally just the control of carb vs fat metabolism in your mitochondria. If this gets backed up = metabolic INflexibility = potential negative metabolic health outcomes long term.

So yes, it is important. But our bodies go between burning and storing carbs / fats all day. You’re better off eating a balanced diet with adequate protein, carbs based on your activity levels, and calories based off your needs than you reactively eat to your RQ all day.

The things that WILL improve your metabolic flexibility are:
• Possibly genetic
• Adiposity / weight status
• Aerobic fitness status
• Daily activity / sedentary time

If you’re concerned about your metabolic health these are largely the same suggestions in general we should be focusing on.

We don’t have to adapt fancy diets or constantly test our metabolism to be healthy. It would be cool long term if we can test it though at home!

But The single best thing most of you can do, if you don’t already to improve your metabolic flexibility is simply: adapt a weekly cardiovascular training routine.

doclyssfitness.com/running to learn more on how to

doclyssfitness.com/running to learn more on how to run smarter + stronger + longer with me 💪🏻🤍

IS YOUR RUNNING WATCHED VO2 ACCURATE? For many of

IS YOUR RUNNING WATCHED VO2 ACCURATE?

For many of us we’re running for fun, recreational sports or health. We’re not clocking elite level VO2s. But we still notice the little value pop up on our running watches and wonder “what does this mean” or “is this even accurate?”.

I’ve tested 100’s of VO2 maxes over the years. And my first ever scientific study was actually on wrist based heart rate measurements back when they were newer. While these have come a long long way — our watches can’t QUIET replace a true VO2 max test. However, with a few tips and tricks we can get them pretty darn close!

In labs many practitioners or researcher use VO2 max prediction tests due to inaccessibility to metabolic testing equipment. We can get these predictions pretty close to true values (or within range) if we can assume 1) heart rate is accurate 2) people are moving efficiently and 3) intensity vs heart rate are matched.

I would assume these watches use similar or these classic lab based prediction approaches in their algorithms. Which means the biggest things here that will help you get a more accurate measure is 1) more accurate heart rate 2) being efficient in your activity!

With using a chest strap to be THEEE most accurate way to assess heart rate during exercise. Many companies offer these to purchase as an add on to your watch! But if you don’t want to buy one … simply subtract 10% give or take!

Now I know it’s an ego blow to hear that these may be over predicting your VO2 max by upward of 10% with your wrist based watches …. But don’t let that defeat you! Your VO2 is not the end all he all of your running performance. And while genetics limits this people can improve it by 10-50% with training depending on their exercise history!

We cover this science, how to test your VO2, how to improve it and how this relates to RUNNING ZONES + smart training all in my ebook ENDURE if you want to learn more!

And as always, if you found this helpful please consider sharing!

Science based fitness advice > “cycle sync coach

Science based fitness advice > “cycle sync coaches”. 🤷🏼‍♀️🤌🏻

FIRST: before you ask ALLL the questions — head to my podcast or YouTube to watch my recent video/episode on menstrual cycle myths!

In their defense there is one study that shows that yoga reduces PMS symptoms, but in the same study so did aerobic training. I’m not against yoga, walking or Pilates if that’s your thing. But don’t feel like you need to skip all your favorite activities for 7-14 days based on this non-founded in science advice.

Lastly, if you’re tired you’re an adult and have autonomy. You don’t need a cycle coach to give you permission to take a rest day, a day off, sleep in or move your workouts around EVER. If you feel like this constantly, maybe you do need to pull your workout volume back. That’s valid too.

Anyways… bathroom dancing is where I’m at and once again this high quality reel was brought to you by “Alyssa just did 4 hours of stats homework”

Raise your hand if this is you 🙋🏼‍♀️

Raise your hand if this is you 🙋🏼‍♀️

This is one of the most common things I hear when people start hybrid training. OR asking me what my magic recovery routine is.

Now hear me out — if you’re training hard hybrid or just lifting or just running or CrossFit or whatever you do — you’re gonna experience fatigue, some soreness (should be mild) or being tired. But we shouldn’t be extremely exhausted and/or carrying A TON of fatigue session to session. But some is normal and is just a normal part of the training adaptation.

But how do we minimize this or reduce it if it’s just … a lot. Or too much?

1) EAT MORE CARBS. This is especially true for those adding cardio or running to your lifting training. The demands needed carbs are much greater. This will also help prevent excess muscle loss 💋 you’re welcome! Don’t be afraid to eat more day to day — but especially on any 90-120+ min endurance efforts!! I have a free macro and running nutrition calculator in my bio!

2) Eat enough protein. Most people don’t. This + carbs will really be a game changer for you. An easy way to start is a protein shake each day. I use and love @legion! Otherwise aim for ~0.8-1.0 g/lb of body weight (or 1g/lb estimated lean mass if you’re a higher weight status) in 3-5 meals. Or 20-40 g/meal across your day! I have a YouTube video on eating more protein!

3) TEMPORARILY DROP VOLUME as you increase one vs the other. I know this can be hard for my meat heads or run lovers who just wanna stack it all. But you only have SO much you can recover from in a week. Drop your volume in lift/run as you add in the other. Then as you adapt — which will cause some fatigue and maybe lower performance TEMPORARILY— you can start adding more back in. Your total ceiling for capacity is lower for BOTH right now, the goal of hybird training is to raise it over months or years!

4) SLEEP MORE, or at least better. I know people don’t like to hear this because we’re all busy or work hard or struggle with this or have littles. Do the best you can to set up good sleep hygiene behaviors to start. Phone away early. Wind down. Work cut offs. Going to bed 30 min sooner.

To learn more checkout my ebook HYBRID!

When I was 15 years old I walked into my high scho

When I was 15 years old I walked into my high school gym after school to start lifting.

That summer during a seminar for my lacrosse team a gym coach showed us moves to make us stronger + more powerful. Better players.

The rest of my team never followed up. But I did. In the off season between cross country & lacrosse I fumbled like a baby deer trying to box squat my own body weight without falling over.

Two summers later before heading into college I would get my first pull-ups on the rusty pipe of the football gym. Leg press weight I didn’t even count. And run sprints outside along side the football teams practice.

I was the girl running after school. I was the Girl lifting in a room of men. The girl running with the boys.

I didn’t find it strange. I was where I deserved to be. I wished my teammates were there too.

I wanted women out there with me. But instead I was the girl benching with pit stains between lacrosse seasons.

The year I quit lacrosse I went to a CrossFit box for the 1 trial month I could afford. There the first strength focused woman coach I ever had said to me the words I never was told but knew were true “you’re strong!”.

So I chased that.

I continued for years to lift in gyms filled when men without asking for an invite or permission. That space was mine too. “No” became a powerful tool.

The barbell was my early 20’s catalyst of self belief + growth. In grungy gyms I decided who & what I was — Strong. Not for a girl. Not for a woman. Just strong.

I’ve spent my entire life with the drive to learn & share the joy of fitness I have with others because it is deeply life changing. To my core, I want every woman to know she IS strong, toughness knows no gender & a barbell, trail, rock wall, whatever it is — can change her life.

The revolution in womens lifting, CrossFit, and sport the last 20 years is powerful. I’m lucky to live in a world where these possibilities are mine to have.

But there still isn’t enough women next to me.

Women in strength spots are outnumbered 3:1. CrossFit gyms have luckily become catalysis of this revolution but I want it to seep out everywhere.

Will you join me? 👊🏻

Novel portable breath based devices for assessing

Novel portable breath based devices for assessing metabolism have been out for a few years now but are starting to gain traction.

While the use of metabolism assessment of something called RQ aka your “respiratory quotient” IS a real legit thing — that I test in my research — it’s use and application on “eating response” IMO is incomplete.

For those new here my masters and PhDs were done on the topic of metabolic flexibility. I’ve conducted 100’s of testing and post meal metabolism tests. The idea of a portable RQ assessment is neat from a consumer accessibly standpoint. But the application of reactive eating to RQ is an incomplete application.

Metabolic flexibility IS NOT eating the opposite of what you’re “burning”. It’s simply a metabolic state and your bodies ability to appropriately shift between metabolizing carbs and fats based on needs or demands. This takes place at the cellular level and is quite literally just the control of carb vs fat metabolism in your mitochondria. If this gets backed up = metabolic INflexibility = potential negative metabolic health outcomes long term.

So yes, it is important. But our bodies go between burning and storing carbs / fats all day. You’re better off eating a balanced diet with adequate protein, carbs based on your activity levels, and calories based off your needs than you reactively eat to your RQ all day.

The things that WILL improve your metabolic flexibility are:
• Possibly genetic
• Adiposity / weight status
• Aerobic fitness status
• Daily activity / sedentary time

If you’re concerned about your metabolic health these are largely the same suggestions in general we should be focusing on.

We don’t have to adapt fancy diets or constantly test our metabolism to be healthy. It would be cool long term if we can test it though at home!

But The single best thing most of you can do, if you don’t already to improve your metabolic flexibility is simply: adapt a weekly cardiovascular training routine.

doclyssfitness.com/running to learn more on how to

doclyssfitness.com/running to learn more on how to run smarter + stronger + longer with me 💪🏻🤍

IS YOUR RUNNING WATCHED VO2 ACCURATE? For many of

IS YOUR RUNNING WATCHED VO2 ACCURATE?

For many of us we’re running for fun, recreational sports or health. We’re not clocking elite level VO2s. But we still notice the little value pop up on our running watches and wonder “what does this mean” or “is this even accurate?”.

I’ve tested 100’s of VO2 maxes over the years. And my first ever scientific study was actually on wrist based heart rate measurements back when they were newer. While these have come a long long way — our watches can’t QUIET replace a true VO2 max test. However, with a few tips and tricks we can get them pretty darn close!

In labs many practitioners or researcher use VO2 max prediction tests due to inaccessibility to metabolic testing equipment. We can get these predictions pretty close to true values (or within range) if we can assume 1) heart rate is accurate 2) people are moving efficiently and 3) intensity vs heart rate are matched.

I would assume these watches use similar or these classic lab based prediction approaches in their algorithms. Which means the biggest things here that will help you get a more accurate measure is 1) more accurate heart rate 2) being efficient in your activity!

With using a chest strap to be THEEE most accurate way to assess heart rate during exercise. Many companies offer these to purchase as an add on to your watch! But if you don’t want to buy one … simply subtract 10% give or take!

Now I know it’s an ego blow to hear that these may be over predicting your VO2 max by upward of 10% with your wrist based watches …. But don’t let that defeat you! Your VO2 is not the end all he all of your running performance. And while genetics limits this people can improve it by 10-50% with training depending on their exercise history!

We cover this science, how to test your VO2, how to improve it and how this relates to RUNNING ZONES + smart training all in my ebook ENDURE if you want to learn more!

And as always, if you found this helpful please consider sharing!

Science based fitness advice > “cycle sync coach

Science based fitness advice > “cycle sync coaches”. 🤷🏼‍♀️🤌🏻

FIRST: before you ask ALLL the questions — head to my podcast or YouTube to watch my recent video/episode on menstrual cycle myths!

In their defense there is one study that shows that yoga reduces PMS symptoms, but in the same study so did aerobic training. I’m not against yoga, walking or Pilates if that’s your thing. But don’t feel like you need to skip all your favorite activities for 7-14 days based on this non-founded in science advice.

Lastly, if you’re tired you’re an adult and have autonomy. You don’t need a cycle coach to give you permission to take a rest day, a day off, sleep in or move your workouts around EVER. If you feel like this constantly, maybe you do need to pull your workout volume back. That’s valid too.

Anyways… bathroom dancing is where I’m at and once again this high quality reel was brought to you by “Alyssa just did 4 hours of stats homework”

Raise your hand if this is you 🙋🏼‍♀️

Raise your hand if this is you 🙋🏼‍♀️

This is one of the most common things I hear when people start hybrid training. OR asking me what my magic recovery routine is.

Now hear me out — if you’re training hard hybrid or just lifting or just running or CrossFit or whatever you do — you’re gonna experience fatigue, some soreness (should be mild) or being tired. But we shouldn’t be extremely exhausted and/or carrying A TON of fatigue session to session. But some is normal and is just a normal part of the training adaptation.

But how do we minimize this or reduce it if it’s just … a lot. Or too much?

1) EAT MORE CARBS. This is especially true for those adding cardio or running to your lifting training. The demands needed carbs are much greater. This will also help prevent excess muscle loss 💋 you’re welcome! Don’t be afraid to eat more day to day — but especially on any 90-120+ min endurance efforts!! I have a free macro and running nutrition calculator in my bio!

2) Eat enough protein. Most people don’t. This + carbs will really be a game changer for you. An easy way to start is a protein shake each day. I use and love @legion! Otherwise aim for ~0.8-1.0 g/lb of body weight (or 1g/lb estimated lean mass if you’re a higher weight status) in 3-5 meals. Or 20-40 g/meal across your day! I have a YouTube video on eating more protein!

3) TEMPORARILY DROP VOLUME as you increase one vs the other. I know this can be hard for my meat heads or run lovers who just wanna stack it all. But you only have SO much you can recover from in a week. Drop your volume in lift/run as you add in the other. Then as you adapt — which will cause some fatigue and maybe lower performance TEMPORARILY— you can start adding more back in. Your total ceiling for capacity is lower for BOTH right now, the goal of hybird training is to raise it over months or years!

4) SLEEP MORE, or at least better. I know people don’t like to hear this because we’re all busy or work hard or struggle with this or have littles. Do the best you can to set up good sleep hygiene behaviors to start. Phone away early. Wind down. Work cut offs. Going to bed 30 min sooner.

To learn more checkout my ebook HYBRID!

When I was 15 years old I walked into my high scho

When I was 15 years old I walked into my high school gym after school to start lifting.

That summer during a seminar for my lacrosse team a gym coach showed us moves to make us stronger + more powerful. Better players.

The rest of my team never followed up. But I did. In the off season between cross country & lacrosse I fumbled like a baby deer trying to box squat my own body weight without falling over.

Two summers later before heading into college I would get my first pull-ups on the rusty pipe of the football gym. Leg press weight I didn’t even count. And run sprints outside along side the football teams practice.

I was the girl running after school. I was the Girl lifting in a room of men. The girl running with the boys.

I didn’t find it strange. I was where I deserved to be. I wished my teammates were there too.

I wanted women out there with me. But instead I was the girl benching with pit stains between lacrosse seasons.

The year I quit lacrosse I went to a CrossFit box for the 1 trial month I could afford. There the first strength focused woman coach I ever had said to me the words I never was told but knew were true “you’re strong!”.

So I chased that.

I continued for years to lift in gyms filled when men without asking for an invite or permission. That space was mine too. “No” became a powerful tool.

The barbell was my early 20’s catalyst of self belief + growth. In grungy gyms I decided who & what I was — Strong. Not for a girl. Not for a woman. Just strong.

I’ve spent my entire life with the drive to learn & share the joy of fitness I have with others because it is deeply life changing. To my core, I want every woman to know she IS strong, toughness knows no gender & a barbell, trail, rock wall, whatever it is — can change her life.

The revolution in womens lifting, CrossFit, and sport the last 20 years is powerful. I’m lucky to live in a world where these possibilities are mine to have.

But there still isn’t enough women next to me.

Women in strength spots are outnumbered 3:1. CrossFit gyms have luckily become catalysis of this revolution but I want it to seep out everywhere.

Will you join me? 👊🏻

Live It Up With Me On The ‘Gram

@littlelyssfitness

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