The Hybrid Lab with Dr. Alyssa Olenick

Dr. Alyssa Olenick

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

  1. Oct 1

    EP 121: Why beginner runners CAN'T run in Zone 2 (and why they shouldn't)

    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 should actually focus on: 1. Learning the skill of running 2. Using RPE instead of obsessing over heart rate 3. Using the talk test to guide effort 4. Building fitness gradually without panic 5. Allowing your aerobic base to develop over time Zone 2 absolutely has its place later in your running journey — but forcing yourself to live there too early can make running stressful, discouraging, and unnecessarily complicated. Let’s make this simpler, more beginner-friendly, and actually enjoyable. If you want support getting started with running in a way that feels realistic, sustainable, and confidence-building, check out my beginner running programs below. You don’t need to be perfect — you just need a smarter approach. 🤘🏻 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/

  2. Sep 17

    EP 120: The Macro Tracking Approach You've Never Heard of Until Now

    🔥 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 → https://doclyssfitness.com/ 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 #macrotracking #flexibledieting #IntuitiveEating #MacronutrientRanges #SustainableNutrition #HowToTrackMacros #MacroTrackingTips #DietFlexibility

  3. Sep 11

    EP 119: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out

    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 beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

  4. Sep 4

    EP 118: Why Time on Feet Beats Mileage for Trail Running

    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 also get into why your total weekly and full training cycle volume matters more than any single long run, and why this is as much a pep talk about giving yourself grace as it is a training principle. This one is especially for my middle and back of the pack runners. I'm one of you. Adjusting for the fitness you're at doesn't mean you won't cross that finish line just like everyone else. Time on feet, time on feet, time on feet. If you want a program that blends time and mileage and adjusts to your race distance and fitness, check out our trail and ultra programs at The Lyss Method, linked below. Not sure what fits? Take the program quiz or reach out to our coaching team. And tell me in the comments: did this change how you think about mileage? 🤘🏻 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/ 0:00 Time on Feet vs Mileage 0:19 Why Trail Miles Aren't Road Miles 1:22 How We Program Time + Mileage for Clients 2:59 My 100 Miler vs My Road Marathon 4:11 What "Use Time as a Tool" Really Means 4:37 It All Counts: Hiking, Vert, Trail, Road 5:16 A Pep Talk for Middle & Back of Packers 5:39 Give Yourself Grace and Time Cap 6:02 Questions + Find Your Program

  5. Aug 28

    EP 117: Does Creatine Timing Actually Matter?

    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 keep forgetting, set an alarm on your phone. Want the full picture on creatine, including how much to take, why it works, and why it isn't scary? I've linked more of my creatine videos for you. New here? Subscribe for no-nonsense, evidence-based training, running, lifting, and nutrition science. And drop your creatine questions in the comments, I know you've got them. 🤘🏻 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/ Creative Playlist: https://www.youtube.com/playlist?list=PLY-mwNEexZjY

  6. Aug 20

    EP 116: HIIT vs Sprint Intervals: A PhD Explains the Difference

    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 aim for, and how often you should be doing them. I also demo the difference on the air bike so you can see and hear what each one is supposed to feel like. None of this is about shaming your favorite workout. Move in whatever way gets you moving. But if you want the real benefits these tools are known for, especially as a woman navigating perimenopause or menopause, you deserve accurate information on what they are and how to actually use them. New here? Subscribe for evidence-based training science without the fitness industry nonsense. If you want help adding cardio to your week the right way, grab the free cardio resource linked below. And if you want a program that does all the thinking for you across cardio, running, and lifting, check out The Lyss Method. 🤘🏻 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/ Cardio Essentials: https://doc-lyss-fitness.myflodesk.com/cardio-essentials-yt 0:00 Is Your "HIIT" Actually HIIT? 0:42 Why Your Fitness Class Isn't HIIT 1:12 Meet SIT: Sprint Interval Training 2:19 What Real HIIT Actually Is 3:00 Best Cardio for HIIT (and Why the Bike) 4:35 How to Structure HIIT Intervals 6:01 Heart Rate Targets for HIIT 6:47 HIIT Demo 7:04 Pacing Your Effort the Right Way 7:29 What Sprint Intervals Really Look Like 9:09 SIT Demo 9:53 HIIT vs SIT: Breathing & Heart Rate 11:24 Why This Can't Replace Burpees & Box Jumps 12:06 How Often Should You Do This? 12:36 Where to Go Next

  7. Jul 30

    EP 115: Why Runners GAIN Weight During Race Training (+ How to Fix It)

    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 diet plan • How to optimize body composition while building endurance Whether you're training for a marathon, triathlon, or long-distance trail run, this video will help you fuel smarter and train stronger! 🎥 Performance vs Aesthetics → https://youtu.be/T-KfgshL5G8 🤘🏻 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/ 00:00 - Understanding why this may happen 03:02 - Role of nutrition in performance 06:10 - Importance of protein intake 08:58 - Carbohydrates and performance 12:11 - Managing hunger and satiety 15:09 - Balancing macro-nutrients 18:20 - Why you may consuming more calories 24:24 - Adequate protein and energy demands 26:50 - Higher carbohydrates days 30:00 - Food density, fiber, and plants #RaceTraining #WeightGainDuringTraining #FuelForPerformance #EnduranceNutrition #MarathonTrainingTips #RunningNutrition

  8. Jul 23

    EP 114: 3 Lifting Splits That ACTUALLY Work for Runners

    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 realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals. You’ll learn: ✔️ why “bro splits” fail runners ✔️ how to structure 2, 3, or 4 lifting days per week ✔️ how to reduce soreness while still getting stronger ✔️ how to spread leg fatigue across the week ✔️ how to support your running instead of sabotaging it If you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both. 🤘🏻 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/

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Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

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