How Are Women Supposed to Workout? | Alyssa Olenick l The Proof Podcast EP
Learn how to transform your fitness approach in Episode #305, a masterclass on female-specific exercise strategies with Dr Alyssa Olenick. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program.
Dr Alyssa Olenick holds a PhD in Exercise Physiology, is a certified sports nutritionist, and a Crossfit Level 2 Trainer. She completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology, and is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specialises in the areas of endurance, strength, and hybrid training. Dr Olenick 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 and trails. She is excellent at making complex information accessible, and brings a wealth of expertise to today’s conversation.
We discuss:
00:00 - Introduction
04:58 - Overview of Alyssa Olenick's Research
07:47 - Exploring Gender Disparities in Sports Science Research
13:10 - Should Exercise Guidelines Differ for Men and Women?
16:50 - Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science
21:22 - Is There Sufficient Evidence for Gender-Specific Exercise Recommendations?
28:08 - Should You Exercise When Feeling Tired
36:35 - Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts
43:15 - Optimal Exercise Strategies for Women
54:21 - Combining Cardio and Strength Training: Same Day or Separate?
58:35 - The Role of Carbohydrates in Training Effectiveness
1:04:02 - The Impact of Carbohydrate Restriction During Workouts
1:07:07 - Identifying Signs of Low Energy Availability
1:14:48 - Protein Requirements for Women: How Much Is Needed?
1:20:43 - Strategies for Increasing Carbohydrates for Optimal Workouts
1:25:12 - Protein Intake Recommendations for the Average Woman
1:32:58 - Conclusion
Connect with Dr Alyssa Olenick:
Instagram: / doclyssfitness
YouTube: / @doclyssfitness
The Messy Middle Podcast (Spotify): https://open.spotify.com/show/2IcRYZ9...
The Messy Middle Podcast (Apple): https://podcasts.apple.com/us/podcast...
If you have any additional questions you would like answered in the future, let me know in the comments.
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com http://theproof.com/ and host of The Proof with Simon Hill https://theproof.com/podcast/
Author of The Proof is in the Plants https://theproof.com/book/
Watch the episodes on YouTube / theproofwithsimonhill or listen on Apple https://podcasts.apple.com/au/podcast... / Spotify https://open.spotify.com/show/7bAIJCV...
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