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
- KZbin: / @doclyssfitness
- The Messy Middle Podcast (Spotify): open.spotify.com/show/2IcRYZ9...
- The Messy Middle Podcast (Apple): 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 theproof.com/ and host of The Proof with Simon Hill theproof.com/podcast/
Author of The Proof is in the Plants theproof.com/book/
Watch the episodes on KZbin / theproofwithsimonhill or listen on Apple podcasts.apple.com/au/podcast... / Spotify open.spotify.com/show/7bAIJCV...
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[@TheFarmersWife1]

Love this! Hope she gets with Dr. G. Lyons and focuses on middle age and older so us baby boomers don’t bankrupt the system with all the metabolic diseases that are a direct result of the lack of movement and MUSCLE. What a cutie! Now following her on SM.

[@deel2435]

Simon, I love you. You asked about a group of a woman who are always ignored - menopausal. Thank you.

[@allisonfalin8854]

I always enjoy hearing a fresh perspective on information that I’ve leaned into for years. Dr. Staci Sims has delved into this for years and while I have learned tons from her, a new face and voice isn’t bad. The more we sound the alarm for women and strength training, the better 😊

[@heidizee5144]

The last moment was the most helpful of all for me. Good to know that a quick snack, like a chunk of sweet potato or a banana before a morning workout, is better than nothing, if you can’t stomach protein. Wish I could have her as my trainer; she’s packed a boatload of education into her young life! Love to see this kind of enthusiasm and knowledge in our young athletic professionals! Wish I’d had access to these ideas when I was young.

[@jf1763]

Thank you so much, Simon, and Alyssa, for providing such useful information!

[@bjreed1251]

Great podcast. Thank you for covering female health issues!

[@darlenes520]

Is there research on the long-term health/longevity of elite athletes. So much research seems to focus on them, but how does what makes them elite when young impact them at 80 or 90?

[@sparenomind6856]

This is an excellent question. I'd love to see the results of any research that exists on this subject.

[@jannmacdougall1448]

Allysa is terrific. You as well Simon, Women helping women is really I key of inspiration and education...older woman taking health joyfully and seriously..thank you both

[@CarlaFlaim]

great episode but boy does she talk fast! Thanks for the great content as always!

[@s.s.tillmanesq.305]

I slowed it down in settings. Though I appreciate Dr Olenick, her rapid speech can be overwhelming.

[@LexWeaver-hp4sx]

This episode was exactly what I needed to hear. I have totally been bringing a restrictive/diet mindset to training without realizing it. Sometimes not eating my first meal until 2pm, even after heavy lifting days. Excited to listen to part 2.

[@louisehibbert9768]

Wow - just got round to watching this and Alyssa is a powerhouse in so many ways 💪. It's making me feel exhausted just listening to her 😂

[@michelle_cen]

Wow! Thank you for interviewing someone on this important topic :) Can’t wait to listen

[@TheProofWithSimonHill]

Hope you enjoy it!

[@michelle_cen]

Thank you! I loved it and can’t wait for Part 2. Your interviews of Dr. Stacy Sims were some of the best I’ve seen of her, so I knew this would be great too. I love and appreciate that you dive into the topic of women’s health ❤

[@leahblackburn3872]

Very informative. This will definitely help me get the most out of my workouts. Thank you so much.

[@laurasimpson1336]

❤ so informative. Thank you ❤

[@Harrythehun]

Great episode! I noticed that my wife is afraid of training heavy. And I have trouble with recovery now that I got older. Must have more recovery days

[@allisonfalin8854]

At 50, I still train heavy, but I do take one to two days to recover from harder workouts.

[@and.she_Vegas]

OMG can I be a client🙋‍♀️🙋‍♀️🙋‍♀️ 61 & new to strength training!!

[@energysourcelove]

When Alyssa is specifying grams of carbs is likely total or net? Great Podcast as usual.❤

[@anabolicamaranth7140]

Women can generally tolerate more volume of strength training. It sounds like she’s saying the minimum effective dose for women is lower. It’s possible that both are true.

[@doclyssfitness]

I talk about that a bit later on that we tend to be able to handle higher volume sets / reps more portion. The implication of minimal effective dose more so comes from that one new study so not conclusive OR encouraging women to do less but higher quality rather than a bunch of junk volume. That’s also some conversations to be had on how many sets are really needed if taken to a solid 0-3 RIR, start with less and add as needed (which I recall I address here but was a very long convo😂!)

[@bethra.flowers]

❤❤❤

[@fratusd]

So instead of running which I'm not very good at.. could we just walk at a really fast pace and lift weights would that be enough. Or should we do a hit workout which I hate and lift weights and walk

[@allisonfalin8854]

I’d argue that you choose some cardio you like and do that in addition to lifting weights. If you won’t do the exercise then it really doesn’t matter which one you think you should do. It matters that you move.

[@Jess-nc4oy]

'What we get wrong about women's fitness' would be a better title for the the thumbnail, because it doesn't attribute blame but 'what women get wrong about fitness' does.

[@s.s.tillmanesq.305]

But WE aren't responsible for a woman's health. The woman is. Women are. ❄️❄️❄️

[@ambramari118]

Can somebody summarise please ??

[@s.s.tillmanesq.305]

1 Strength training and cardio are important. 2 Do not underfeed yourself. 3 Sometimes hunger is not a need for carb issue but a need for higher protein. 4 Don't diet and train for a marathon at the same time. 5 If you do over say 1 hour of cardio, you may need an additional carb snack to fuel that work 6 cortisol isn't the Goliath far builder that the rumors say it is

[@Jack-tk3ub]

Enjoyed the episode, and appreciate that this comes from Alyssa's passion, but tapping nails next to the mic is really distracting to listen to

[@s.s.tillmanesq.305]

Stop it. It's free info from top formally educated scientists. Jesus Christ. ❄️❄️❄️

[@robertalynch5433]

Crackers? Fruit snacks? Why not a baked sweet potato?

[@s.s.tillmanesq.305]

Then eat a sweet potato. Simple.