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EP 38: Race, Discrimination and Family Dynamics Impact on Health with Dr. Mackenzie Minniear

Join us this week for our episode with Dr. Mackenzie Minniear. Dr. Mack and she is a PhD, professor and researcher who works at UGA study communication and how family dynamics, race, ethnicity and discrimiation all shape our health and wellbeing. This episode helps debunk some of the common myths around ethnicity and race in health and wellness and the real impact these things can have on health outcomes.

► Follow Dr. Mack on Instagram HERE

► Recommended Resources:

-Podcasts: Codeswitch, Rough Translation, Still Processing

-Websites: Psychologybenefits.org/res, http://www.raceconscious.org/ @inliftingcolor

FOLLOW THE MESSY MIDDLE ON SOCIAL:

► Follow Alyssa on Instagram

► Follow the Podcast on Instagram

SUPPORT THE PODCAST:

► Get 20% Of Your 1st Order of Legion // Code “LITTLELYSS”

► Buy Alyssa a Coffee HERE

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Hey, I'm Lyss!

I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!

HOW LONG SHOULD STRENGTH SEASONS BE? If you love

HOW LONG SHOULD STRENGTH SEASONS BE?

If you love running + racing but KNOW you need to do better about lifting as part of your training and/or want to gain some muscle or strength … how much time do you REALLY need to “stop running” for?

The answer is 1) you don’t have to STOP running and 2) “it depends”. 😉.

If you historically don’t lift a ton and want to refocus to some serious goals you will likely have to pull back some running volume as you adapt to the new training, to recover from training overall each week or to fit it in your schedule.

If you’ve NEVER spent a serious amount of time on this I really would encourage a 6-9+ mo period with a focus on this in some way. With at least some of that eating a little bit more to allow your body to develop muscle if that is your goal! 💪🏻

But a minimum of 3-4 months of an “off season” each year between high running cycles to at least regain any lifting strength or muscle you lost if you dropped it during training OR to move the needle forward “season to season” if you have a more HYBRIF training focus.

One thing to keep in mind as well: racing less often WILL help you actually maintain lifting in your schedule more throughout a running cycle. The taper + recovery periods eat up 3-4 weeks at a time if you chose to remove lifting or reduce it significantly. Training through seasons or training races is a way to help sustain this as well. You’ll make more progress long term and not have to keep regaining what you lost by doing so as well.

The goal isn’t to give up running for these periods of time either. Keep running! Just make sure you’re eating to match the additional training demands.

I highly encourage you to spend some time dedicated to the thing you lack — building a strength base will last you years + help you race to race. It will not be wasted, even if that time will feel “not enough” if you’re used to all cardio or running or intensity.

For my hybrid trainees this is especially true if you are coming from a mainly running background!

Want to learn more? Checkout my ebook HYBRID + my programs @thelyssmethod that get 1000’s of people stronger and to their finish lines each year. 💪🏻

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!

Get the free macro calculator

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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.

join the weekly q&a newsletter

HOW LONG SHOULD STRENGTH SEASONS BE? If you love

HOW LONG SHOULD STRENGTH SEASONS BE?

If you love running + racing but KNOW you need to do better about lifting as part of your training and/or want to gain some muscle or strength … how much time do you REALLY need to “stop running” for?

The answer is 1) you don’t have to STOP running and 2) “it depends”. 😉.

If you historically don’t lift a ton and want to refocus to some serious goals you will likely have to pull back some running volume as you adapt to the new training, to recover from training overall each week or to fit it in your schedule.

If you’ve NEVER spent a serious amount of time on this I really would encourage a 6-9+ mo period with a focus on this in some way. With at least some of that eating a little bit more to allow your body to develop muscle if that is your goal! 💪🏻

But a minimum of 3-4 months of an “off season” each year between high running cycles to at least regain any lifting strength or muscle you lost if you dropped it during training OR to move the needle forward “season to season” if you have a more HYBRIF training focus.

One thing to keep in mind as well: racing less often WILL help you actually maintain lifting in your schedule more throughout a running cycle. The taper + recovery periods eat up 3-4 weeks at a time if you chose to remove lifting or reduce it significantly. Training through seasons or training races is a way to help sustain this as well. You’ll make more progress long term and not have to keep regaining what you lost by doing so as well.

The goal isn’t to give up running for these periods of time either. Keep running! Just make sure you’re eating to match the additional training demands.

I highly encourage you to spend some time dedicated to the thing you lack — building a strength base will last you years + help you race to race. It will not be wasted, even if that time will feel “not enough” if you’re used to all cardio or running or intensity.

For my hybrid trainees this is especially true if you are coming from a mainly running background!

Want to learn more? Checkout my ebook HYBRID + my programs @thelyssmethod that get 1000’s of people stronger and to their finish lines each year. 💪🏻

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!

HOW LONG SHOULD STRENGTH SEASONS BE? If you love

HOW LONG SHOULD STRENGTH SEASONS BE?

If you love running + racing but KNOW you need to do better about lifting as part of your training and/or want to gain some muscle or strength … how much time do you REALLY need to “stop running” for?

The answer is 1) you don’t have to STOP running and 2) “it depends”. 😉.

If you historically don’t lift a ton and want to refocus to some serious goals you will likely have to pull back some running volume as you adapt to the new training, to recover from training overall each week or to fit it in your schedule.

If you’ve NEVER spent a serious amount of time on this I really would encourage a 6-9+ mo period with a focus on this in some way. With at least some of that eating a little bit more to allow your body to develop muscle if that is your goal! 💪🏻

But a minimum of 3-4 months of an “off season” each year between high running cycles to at least regain any lifting strength or muscle you lost if you dropped it during training OR to move the needle forward “season to season” if you have a more HYBRIF training focus.

One thing to keep in mind as well: racing less often WILL help you actually maintain lifting in your schedule more throughout a running cycle. The taper + recovery periods eat up 3-4 weeks at a time if you chose to remove lifting or reduce it significantly. Training through seasons or training races is a way to help sustain this as well. You’ll make more progress long term and not have to keep regaining what you lost by doing so as well.

The goal isn’t to give up running for these periods of time either. Keep running! Just make sure you’re eating to match the additional training demands.

I highly encourage you to spend some time dedicated to the thing you lack — building a strength base will last you years + help you race to race. It will not be wasted, even if that time will feel “not enough” if you’re used to all cardio or running or intensity.

For my hybrid trainees this is especially true if you are coming from a mainly running background!

Want to learn more? Checkout my ebook HYBRID + my programs @thelyssmethod that get 1000’s of people stronger and to their finish lines each year. 💪🏻

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!

Live It Up With Me On The ‘Gram

@littlelyssfitness

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