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The Messy Middle Podcast

The Messy Middle Podcast

By The Messy Middle Podcast

The Messy Middle Podcast is hosted by Doc Lyss. Lyss holds a Ph.D. in Exercise Physiology. The Messy Middle Podcast is here to help create conversations around fitness and wellness that fall between the polarizing ends of the messages we often receive. After all, life is best lived in the messy middle.

Chatting all things fitness, metabolism, female physiology, running, lifting, hybrid training, and between.
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Episode 67: Is your cardio working?

The Messy Middle Podcast Mar 06, 2024

00:00
12:48
Episode 67: Is your cardio working?

Episode 67: Is your cardio working?

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it!Time Stamps: 0:00 - Intro

:25 - Under-appreciated adaptations

:48 - Decreased resting HR

2:15 - HRV improvement

3:30 - Resting blood pressure

4:45 - Improved recovery

5:50 - Feeling less winded

6:45 - Does it feel easier?

8:15 - Can you do more work easier?

9:25 - Give them time (maybe months) ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Mar 06, 202412:48
Episode 66: What counts as cardio?

Episode 66: What counts as cardio?

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos: 🎥 Do your daily steps really matter? https://youtu.be/v3rGTv7LbwM 🎥 Running Zones 101: https://youtu.be/K3hF3dWe9Ro ⏰ Time Stamps: 0:00 - Introduction 0:35 - What is cardio? What counts? 1:20 - You don't have to be a runner. 1:40 - Cardio explanation/breakdown. 3:30 - What to think about with cardio. 5:00 - Does walking count? 7:05 - Do METCONS/circuits count? 9:09 - Low, moderate, and high intensity. 12:30 - Recommended guidelines. ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Jan 24, 202417:39
Episode 65: Making Progressive Overload Training More FUN

Episode 65: Making Progressive Overload Training More FUN

In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you!


Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers 9:45 - Keep the rest of your training variable 11:30 - Mix up your lifting goal/training ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Jan 11, 202417:19
Episode 64: Training for Performance vs Aesthetics

Episode 64: Training for Performance vs Aesthetics

Join Doc Lyss in this solo episode where she covers training for performance vs aesthetics and all the intricacies including periodization, individual needs, and mapping out your unique goals.


Time Stamps: 0:00 - Introduction 0:44 - Disclaimer 2:07 - Performance vs Aesthetics 2:37 - Fat Mass + Muscle Mass 4:15 - "Fitness isn't a look, it's a skill." 7:30 - Effects of Nutrition 10:10 - Increasing Muscle Tissue 12:45 - Deficits and Training Volume 15:00 - Periodized Approach 18:22 - Is this the right season? 24:30. - Hypertrophy 25:20 - Strict Carb Sources 27:25 - Potential Fat Mass Increase 29:00 - Honest Conversation with Yourself ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running, and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting, or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Jan 03, 202437:15
Episode 63: 3 tips for maintaining muscle while doing cardio.

Episode 63: 3 tips for maintaining muscle while doing cardio.

Join Doc Lyss in this short + sweet episode that covers how to maintain your gains and strength WHILE running and doing cardio. Yep, it's very possible. 😉 🎥 What is Hybrid Training: https://youtu.be/QqU9Hmvz2ho

🎥 Hybrid Training Mistakes: https://youtu.be/TeepO-RrHcc

🎥 Runner Lifting Mistake: https://youtu.be/7TtK5JdmhAw


Time Stamps:

0:00 - Intro

0:32 - Maintain Your Gains

1:20 - Hypertrophy Year-Round

2:02 - Rep Ranges for Hypertrophy

2:30 - Maintain Intensity

3:18 - Two Hard Sets

4:40 - Quality, Quality, and Quality

5:12 - Dial in Your Nutrition

⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method


🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q


🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Dec 06, 202310:02
Episode 62: Make zone 2 cardio training easier, why it's so hard & tough love.

Episode 62: Make zone 2 cardio training easier, why it's so hard & tough love.

Join Doc Lyss in this solo episode as she covers all things Zone 2; what it is, why it may feel frustrating or hard, how to make it easier, and the science behind adaptations. Enjoy and see you out there! 🎧


✨ eBooks Discount Code for 10% Off: ZONE2YT 🎥 Running Zones: https://youtu.be/K3hF3dWe9Ro 🎥 Metabolism & Energy Systems: https://youtu.be/V8hF-K3_VL0 ⏰ Time Stamps: 0:00 - Introduction 0:30 - Giveaway 🥳 2:35 - Episode Overview 3:05 - What is Zone 2? 7:45 - HR with Zones 8:45 - Why it Feels Hard 10:55 - Gaining Fitness 14:30 - Run/Walk Option 16:45 - Season of Base Building 18:41 - Cross-Training 21:00 - Running Slow is a Skill 22:00 - Talk Test 25:40 - This Takes TIME 31:50 - Threshold Test 33:15 - Do Other Things Suffer? 38:15 - Real Talk with Yourself 40:00 - Keep Going!! ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Nov 29, 202343:03
Episode 61: 50 Mile Ultra Marathon Race Recap

Episode 61: 50 Mile Ultra Marathon Race Recap

In today's solo episode with Doc Lyss herself, she recaps her entire 50 mile ultra marathon experience! From the days leading up to the race to all the things that happened within those 12 hours, Lyss covers it all and you're not going to want to miss this! Videos/Podcasts Referenced: 🎥 Everything I Packed to Run 50 Miles: https://bit.ly/46U9IKB 🎥 My First Ultra in 3 Years: https://bit.ly/40rP5mq 🎥 Return to Ultra Playlist: https://bit.ly/3FO3eAX 🎧 Training, Tapering and Running Q&A: https://bit.ly/3QKAzDb 🎧 Returning to Running After My Injury: https://bit.ly/3u7xPXN 🎧 So, You Want to Run an Ultra?: https://bit.ly/3MuaYf5 ⏰ Time Stamps: 0:00 - Introduction 0:57 - Why I Chose This Race 3:30 - The Course 4:41 - Days Leading Up to Race 8:18 - Race Morning 8:42 - Humid/Weather 9:25 - First Section & My Approach 11:07 - First Aid Station 15:00 - Salt Drink Madness 17:35 - In My Head 20:45 - Creek Dips 22:20 - See What I’m Made Of 23:10 - Playlist Saga 27:58 - Why I Puked 35:50 - Chugging Coke 42:40 - A GOOD DAY 49:00 - Wrap Up 50:00 - Recovery/Post Race/Fuel 52:50 - Training Game Plan ⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Nov 08, 202356:47
Episode 60: Planning Strength and Muscle Building Seasons

Episode 60: Planning Strength and Muscle Building Seasons

Nov 02, 202326:42
Episode 59: 50 MILER - Training, tapering & running Q&A

Episode 59: 50 MILER - Training, tapering & running Q&A

In this solo episode, Doc Lyss talks in depth about her approach to training this year for her 50 milers, how she approaches taper, and pre-race thoughts, and answers YOUR running and racing questions at the end!


⏰ Time Stamps:

0:00 - Intro

0:50 - Training Overview

2:00 - 30 Mile Weeks Approach

6:06 - Trained Smarter

7:30 - Training Phases1

7:15 - When Things Clicked

20:00 - Tapering

23:15 - Carbohydrate Approach

28:00 - Pre-Race Thoughts

34:00 - Q&A

34:23 - Question: Breaking Up Monotony

37:00 - Question: Race + Training Distance Jumps

39:20 - Question: How/Why to Do 3+ Hour Runs

44:25 - Question: Matching Race Elevation Gain/Loss

49:00 - Question: How Do You Pick Races?

51:30 - Question: Increases in Food/Carbs

53:15 - Question: Running 2x a Day?

55:55 - Question: Bodywork or Hydration Therapy

56:02 - Question: Choosing Rest Days

57:10 - Question: Fear of Signing Up for a Race

58:18 - Question: Trekking Poles

1:00:50 - Question: When Ready to Run Ultra

1:02:50 - Question: Lifting While Training

1:05:30 - Question: Rest Day Frequency

1:06:40 - Question: Beginner Trail Running Plan

1:08:00 - Question: How to Tell Ready for the Elevation → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → 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://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

Oct 25, 202301:09:59
Episode 58: Returning to Running After Injury (My Recovery & Mindset Approach)

Episode 58: Returning to Running After Injury (My Recovery & Mindset Approach)

In this solo episode, Doc Lyss talks in depth about her injuries over the last few months and how she navigated returning to training and running, signing up for a 50 miler, moving through life hecticness and everything in between.


🎥 Time Stamps: 0:00 - Intro 0:47 - Rate, Review & Subscribe 1:13 - Injury Explanation/What Happened 5:40 - Importance of Starting Slow 6:50 - Shifting Cardio Modalities 9:07 - Summer Walk/Run Plan 11:15 - Second Injury in Colorado 13:05 - Life Stress 16:01 - Intentional Strength Training 18:04 - We Always Something to Work On 19:50 - Pain vs Soreness vs Injury 22:10 - Back to Running Tiered Approach 27:20 - Prioritizing Vert Training29:15 - What is Our Why & Showing Up34:00 - Keep Going36:50 - The Comeback38:00 - Have People in Your Corner39:12 - Wrap Up → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → 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://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

Sep 21, 202343:15
Episode 57: WOMEN AND CREATINE, should you take it?

Episode 57: WOMEN AND CREATINE, should you take it?

In this solo episode with Doc Lyss, she dives into some of the most common questions about creatine and women she often gets. If you missed our first podcast on creatine (all things creatine) be sure to go back and listen to that!


⏰ Time Stamps:

0:00 - Introduction

1:05 - What is creatine?

1:50 - Does creatine make you fat?

3:05 - You may need to adjust dosage.

3:35 - Creatine and the menstrual cycle

4:46 - Is it safe for pregnancy & breastfeeding?

7:15 - Creatine monohydrate, 3-5g per day


🎥 All Things Creatine Video: → https://youtu.be/W9-IFP_nUcs?si=azcz0WPf7moWW7ol

🎧 All Things Creatine Podcast:

→ https://spotifyanchor-web.app.link/e/b33aa6FoPGb


⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Aug 09, 202310:17
Episode 56: What is Hybrid Training?

Episode 56: What is Hybrid Training?

In this solo episode with Doc Lyss, she dives into what hybrid training (or concurrent training) truly means and how to take a seasoned approach in YOUR hybrid training to support longevity and your varying goals across the year.


Time Stamps:

0:00 - Introduction

1:25 - What is hybrid training?

4:15 - "Concurrent" training

7:30 - Meeting in the middle

8:00 - Training in seasons

12:00 - Choosing YOUR hybrid


⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

https://doclyssfitness.com/the-lyss-method 


🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u 

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly 

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 


🧡 Shop my favorite supplements, gear, skincare and products here.
https://doclyssfitness.com/products-i-love

Jun 14, 202315:54
Episode 55: How Many Steps Should You Get Daily

Episode 55: How Many Steps Should You Get Daily

In this solo episode with Doc Lyss, she dives deep into the hot topic discussion of "how many steps do I really need to be getting daily?"


She goes over and breaks down various studies, outlines the current recommended step ranges, covers the health benefits of daily steps (blood glucose, metabolism, etc.), and goes over step count considerations for sedentary vs active individuals!


Time Stamps:

0:00 - Introduction

2:00 - How many steps do I need daily?

6:20 - Why to possibly add more steps

7:40 - Walking pace

8:40 - What if I am already active?

16:00 - Activity level breakdown

18:00 - Active vs Sedentary

23:00 - Why is walking good for us?

24:30 - Breaking up sitting


⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

May 31, 202332:24
Episode 54: Better Ways to Sync Your Menstrual Cycle

Episode 54: Better Ways to Sync Your Menstrual Cycle

You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do.


Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more.


You won't want to miss this one!


Past Podcast Episodes Referenced: 👉 https://bit.ly/49inTuh (Menstrual Cycle Myths) 👉 https://bit.ly/42MQaXu (The Big 3 for Females) 👉 https://bit.ly/3SIoGxm (Mindset/Behavior Change)


⏰ Time Stamps:

0:00 - Introduction

2:20 - Setting the stage

3:30 - Discussing the nuance

4:45 - Working with our cycles

5:30 - Phases of the menstrual cycle

9:00 - Focusing on the base/basics first

10:00 - Eating ENOUGH

13:30 - Well-structured training program

19:40 - Using RPE in your training and why

26:30 - Nutrition approach and your metabolism

32:30 - Carbohydrate timing

35:00 - Protein timing

37:50 - Hydration/electrolytes

39:50 - Sleep hygiene and supplements

43:00 - Creatine and caffeine

44:00 - Mental/cognitive thoughts

45:00 - Data on performance

47:00 - Monthly approach

54:00 - Recap


FOLLOW THE MESSY MIDDLE ON SOCIAL:

-Follow Alyssa on Instagram 


SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “DOCLYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod 

Apr 19, 202359:04
Episode 53: Stop Making These Hybrid Training Mistakes

Episode 53: Stop Making These Hybrid Training Mistakes

In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired.

Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more.

Hybrid athletes... you won't want to miss this one!


Time Stamps:

0:00 - Introduction

2:00 - Biggest complaints

2:20 - What season are you in?

3:00 - Common mistakes

4:45 - Volume management

8:50 - The goal is to MAINTAIN

11:00 - Using RPE when lifting

11:25 - Consistent training program1

6:30 - Seasoned approach

18:20 - Tired legs is okay/normal


⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Mar 29, 202315:50
Episode 52: Cold Exposure, Exercise Recovery, and What You Need to Know

Episode 52: Cold Exposure, Exercise Recovery, and What You Need to Know

The hot topic of the century... COLD EXPOSURE. In this solo episode, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure.

You won't want to miss this one!


Time Stamps:

0:00 - Introductions

2:00 - Acute + longer term exposure

3:10 - Let's define cold exposure?

4:45 - Acute response explained

8:00 - Looking at the data

11:30 - What about CF/elite athletes?

13:45 - Brief conclusion

15:15 - Looking at literature post resistance training

21:10 - Aerobic/endurance training

23:45 - The caveats

26:00 - Brief conclusion

28:05 - Final overview & recommendations


⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Feb 22, 202337:24
Episode 51: Is Hybrid Training Hurting Your Fitness?

Episode 51: Is Hybrid Training Hurting Your Fitness?

In this solo episode with Doc Lyss, she breaks down the common misconception around hybrid (concurrent training) - losing fitness. She explains why this isn't true and what is ACTUALLY happening if you add in a different training modality or start using a different energy system. Doc Lyss also covers the benefits of using RPE for adaptations, what to do when you are starting hybrid training, and the importance of taking a seasoned approach.


Time Stamps:

0:00 - Introduction

1:25 - Common concern

2:10 - What is hybrid training?

3:15 - What is actually happening

4:45 - Keep going, you will ADAPT

6:25 - Using RPE for training

7:12 - Taking a seasoned approach

9:00 - Your training age plays a role1

0:30 - Nutrition analogy

11:30 - My 'Hybrid' eBook

12:45 - Give yourself patience


⭐️ 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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Jan 25, 202315:50
Episode 50: Picking a Protein Supplement with Doc Lyss

Episode 50: Picking a Protein Supplement with Doc Lyss

Are you overwhelmed by how MANY protein supplement/powders there are to choose from and available? Do you know what you should *actually* be looking for when choosing a protein supplement? 

In this solo episode with Doc Lyss, she dives deep into what you want to look for when choosing a protein supplement, what protein supplements actually are, and the importance of transparency of labeling to ensure you are getting what you truly need in a supplement!


Time Stamps:

0:00 - Introduction

1:30 - Legion

1:55 - What is a protein supplement?

3:00 - What to look for in a protein supplement!

4:20 - Label transparency/3rd part tested

5:00 - Leucine amounts

6:25 - Plant protein

8:00 - Different kinds of protein


⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method


🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q


🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Dec 13, 202214:22
Episode 49: Running Zones 101 with Doc Lyss

Episode 49: Running Zones 101 with Doc Lyss

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what "zones" are, what each zone's pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning!


⏰ Time Stamps:

0:00 - Introduction

1:45 - Let's talk ZONES

2:45 - Zone applications

3:35 - There are 5 zones

4:45 - Zone 1

6:30 - Zone 2

7:15 - Cardiovascular base/capacity

8:15 - Improve oxygen delivery

10:15 - High volume capacity

12:50 - Lactate levels

14:45 - Zone 3

16:30 - Threshold run

18:4 - Zone 4 and 5

19:50 - Higher intensity training

23:00 - Zone dosage

25:00 - Wrap up/recap


⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method


🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q


🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Sep 27, 202229:19
Episode 48: Menstrual Cycle Training Myths with Doc Lyss

Episode 48: Menstrual Cycle Training Myths with Doc Lyss

In this solo episode with Doc Lyss, she dives deep into the information (and myths) on menstrual cycle training and hormones going around the fitness space. While some information is valid — a lot isn't, and the rest loses context on what it means.

Get ready to learn about the recent popular claims, science-based evidence and data, what those claims are, and what we should focus on.

Grab your notebook and enjoy. You won't want to miss this episode!


Time Stamps:

0:00 - Introduction

4:15 - "Specific protocol for menstrual cycle based training"

4:50 - What the data looks like

5:40 - "You should change your training"

6:35 - Menstrual cycle explained

8:50 - "Only trail 2 weeks of the month"

9:40 - Your training program matters1

0:40 - We have unique, individual cycles

11:20 - Importance of nutrition1

3:33 - Protein recommendation

15:00 - Adequate carbohydrate

17:15 - Looking at data (cognitive/emotion)

18:50 - Luteal vs follicular phases

21:00 - Recommendations

23:00 - What should* be suggested

23:40 - Using RPE in your training

25:00 - Elevated cortisol

27:00 - Recap/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 where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Aug 10, 202231:37
Episode 47: All Things Creatine with Doc Lyss

Episode 47: 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 is, if creatine is safe, who should be taking creatine, what kind to take, how much to take and she also answers all of your commonly asked questions! This episode is FULL of information you won't want to miss.


Time Stamps:

0:00 - Introduction

1:45 - WIDELY studied

2:30 - What is creatine?

3:10 - What does it do/benefits?

5:15 - Is creatine safe?

6:30 - Water retention

7:15 - Elevated creatine

8:08 - How much do I take? What kind?

9:00 - When do I take it?

10:00 - What if I stop taking it?

12:05 - Can women take it?

13:45 - Timing?

14:15 - Can I take it with caffeine?

15:20 - 3rd party tested

16:30 - Mixing issue/dissolving

17:15 - Does it help with fat loss?

18:18 - If I miss it, will I get weaker?

19:00 - Minimum workout volume?

19:30 - Long term affects?

19:50 - Creatine in protein powder

20:05 - Electrolytes, creatine, pre-workout

20:50 - How do I make it taste better?

21:20 - Does it help recovery?

21:30 - Good for endurance athlete?

22:22 - Do I have to push performance for results?

23:00 - Take with food?

24:35 - Hair loss?

25:00 - Recap/wrap up


All Things Creatine IG Post

Energy Systems Video

Exercise Physiology Podcast


⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

https://doclyssfitness.com/the-lyss-method 

🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u 

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly 

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 

🧡 Shop my favorite supplements, gear, skincare and products here.

https://doclyssfitness.com/products-i-love

May 04, 202229:30
Episode 46: How To Adventure More This Year with Laura Hall
Mar 21, 202201:46:53
Episode 45: Thoughtful Strength Coaching and Identity Work with Allison Tenney
Mar 07, 202201:33:56
Episode 44: The Big 3 for Active Females with Lyss

Episode 44: The Big 3 for Active Females with Lyss

In this solo episode with Lyss, she talks about something near and dear to heart (and PhD)... considerations (nutritional) for active females and menstruating individuals while training and living everyday life.

Lyss breaks down the 3 biggest considerations she believes are vital to supporting females and menstruating individuals who have performance goals, enjoying training for fun or who are training for a sport/race.

These considerations support output, recovery, longevity, overall health and the ability to train hard, get faster and feel GOOD doing so.


Time Stamps:

0:00 - Introduction

2:30 - Carbs, protein, and overall calories

2:45 - Overall caloric intake

3:45 - Energy availability

5:00 - Studies/data

5:35 - Recommended intake

9:10 - Fueling FIRST

11:05 - Carb and protein importance

13:15 - Carb timing

13:45 - Strict carb examples

14:20 - Menstrual cycle and carbs

17:55 - Protein, protein, protein

19:00 - Why it's important

20:35 - Caloric intake as the foundation

22:45 - Acute and long-term benefits

23:50 - Wrap up/recap


→ My Made App: https://www.mymadeapp.com/

→ FREE Macro Calculator: https://bit.ly/3ANgNx9

How to Eat More Protein YouTube Video 

Lyss’s Protein Posts on Instagram 


⭐️ 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 where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method


🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q


🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Feb 21, 202226:39
Episode 43: Seasons of Nutrition and Macros with Emily Duncan

Episode 43: Seasons of Nutrition and Macros with Emily Duncan

Feb 07, 202201:38:22
Episode 42: 4 Biggest Hybrid Training Mistakes with Lyss
Jan 31, 202230:51
Episode 41: A Year of Radical Self Responsibility with Lyss
Jan 17, 202221:30
Episode 40: Approach Behavior Change Better This Year with Dr. Karin Nordin
Jan 10, 202201:21:19
EP 39:Race, discrimination and family dynamics impact on health Dr. Mackenzie Minniear
Nov 01, 202101:17:00
EP38: Reverse Diet Realities with Alex Maclin
Oct 25, 202101:20:04
EP 37: Lazy Lyss Nutrition
Oct 18, 202131:34
EP 36: Strength Training for Climbers with Dr. Natasha Barnes
Oct 11, 202159:03
EP 35: Creating Coaching Confidence with Jasmine Braxton
Oct 04, 202101:08:38
EP 34: Running for Health
Sep 27, 202123:56
EP 33: Lessons in Boundary Setting with Lyss
Sep 20, 202133:40
EP 32: Making the Most of your Mindset With Dr. Karin Nordin
Sep 13, 202101:42:55
Ep. 31: Outdoor Adventure & Zion Planning with Bethany Taylor

Ep. 31: Outdoor Adventure & Zion Planning with Bethany Taylor

Useful Prep Information:

  • National park websites for each park.
  • Info for passes, busses/shuttles, water sources, trail reports, weather reports, trail closings, etc.
  • Alltrails and/or trailrunproject or hikingproject apps. These app will often have reports on trail conditions, water resources, etc.
  • Utilize blog & youtube video resources of those who recapture their experience, gear, logistics
  • Gear rental: REI, your university/college outdoor rec center, or local outdoor store

Zion trip details:

  • West Rim Trail Zion
  • Stayed at campsite 8, recommend spots 3-6
  • Flew into Las Vegas
  • Stayed in Airbnb in hurricane day before & after
  • Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for

Gear we used:

  • Big Agnes tents
  • Big Agnes & Mammut 30 degree sleeping bags
  • Bethany REI pack, Alyssa Gregory (older)
  • Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes.
  • Shoes: We both wear Altra lone peaks
  • Poles: Black diamond z pole & ultimate direction poles
  • Sawyer water filter

Posts we referred to:

Bethany’s former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh

Save 15% off any one product with code Messymiddle3 off Alyssa’s website. www.littlelyssfitness.com/programs


MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

May 24, 202101:47:30
EP 30: Menstrual Cycle, Birth Control and Sports Performance with Alyssa and Claire Zai
May 17, 202101:45:03
EP 29: Men & Body Image: A Movement that Not Just for Women with Dan Feldman, RD
May 10, 202154:58
EP 28: Changing your Path and Becoming a Better Coach with John Noel
May 03, 202101:02:45
EP 27: A Grand Adventure: Alyssa’s R2R2R Experience and Advice
Apr 19, 202156:57
EP 26: Part 2: Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar
Apr 15, 202158:44
EP 26: Part 1 - Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar
Apr 12, 202101:07:12
EP 25: Nutrition is More Than What You See Online with Kate Lyman
Mar 29, 202153:24
EP 24: Injury, Mobility, and Strength Facts and Fallacy with Dr. Taylor Eckel
Mar 22, 202101:25:13
EP 23: Motherhood, Body Mindset, and Chasing Joy with Christy Joy
Mar 15, 202101:16:32
EP 22: PART 2: Metabolism 101 with Alyssa and Steph Compton
Mar 11, 202101:09:32
EP 22: PART 1: Metabolism 101 with Alyssa Olenick and Steph Compton
Mar 08, 202154:52
EP 21: Get a Better Coach and Be a Better Coach with Stan Dutton

EP 21: Get a Better Coach and Be a Better Coach with Stan Dutton

Stan Dutton is an unapologetic dog dad, frozen pizza connoisseur, and life-long learner with over 10 years of experience in the fitness industry. He’s built multiple businesses, at 22 he was the owner of a 2,000 square foot training facility valued at over $1,000,000 within just 4 years - after closing his gym, Stan got tired of seeing the best salespeople make the most money through unethical marketing, “Rapid fat loss programs” and crash diets… And he’s working tirelessly to create a world in which coaches gain the knowledge that they should have learned on day one from their certifications - how to inspire meaningful change using the art and science of coaching. Despite nearly dropping out of high school, he found my success in the industry by surrounding himself with the best in the world - and constantly learning. His mission to create Better Coaches starts with his podcast, Better Coaching where he interviews experts across a diverse range of subjects - movement, psychology, nutrition, and business.

Find Stan (@stan.dutton) and Better Coaching (@bettercoaching.co) on Instagram

Check out the Better Coaching Website: https://www.bettercoaching.co/ and the Politics of Health Program

ARTICLES MENTIONED:
Mind-Set Matters Exercise and the Placebo Effect, Alia J. Crum and Ellen J. Langer

OUR BETTER COACHING EPISODES:
Alyssa Olenick: Unlocking Your Potential‬
Alyssa Olenick: Building a Business with a Purpose
Alyssa Olenick: So You Want To Be An Influencer‪?‬
Kait Carmichael: Supporting Your Clients Mental Health During COVID-19 & Beyon‪d‬
Kait Carmichael: The Science Of Sleep, Melatonin Myths & Our Culture Of Sleep Deprivatio‪n

MESSY MIDDLE SOCIAL:
Follow Alyssa on Instagram
Follow Kait on Instagram
Follow the podcast on Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplements with code: messymiddle
Buy Lyss & Kait a cup of coffee

Mar 01, 202101:22:50
EP 20: Combo Rant and Chat: Approaching the New Year
Dec 10, 202025:25