Today I am speaking with Alyssa Olenick, Ph.D. on all things female fitness protocols. We discuss the ways in which workouts do differ and ways that don't differ from male to female.

We discuss optimal splits, recovery, strength training, HIIT and much more!

About Dr. Alyssa Olenick, Ph.D.

Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She also completed a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and training programs ‘The Lyss Method’. She is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com

Chapters

00:00 Introduction and Background

02:36 Gaps in Female-Specific Research

10:22 Debunking the Myth of Drastically Different Training Programs

14:24 Understanding the Role of Intermittent Fasting

19:48 The Shift Towards Resistance Training

25:13 Balancing Cardio Training

28:16 An Ideal Training Week for Women

30:12 Optimal Frequency and Intensity for Resistance Training

35:09 Guidelines for Cardiovascular Training

53:56 Adjusting Training Based on Menstrual Cycle Phases

01:02:01 Auto-Regulation and the Impact of Hormones

01:04:14 Adjusting Training During the Luteal Phase

01:07:31 Nutritional Recommendations for the Luteal Phase

01:09:13 Supporting Training with Supplements

Female Fitness Protocols with Alyssa Olenick, Ph.D.