Women's Strategies for Exercise, Nutrition, and Recovery | Alyssa Olenick | The Proof Podcast EP

Опубликовано: 31 Январь 2025
на канале: The Proof with Simon Hill

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Last week, Dr Alyssa Olenick joined me in Episode #305 to offer a wealth of insight into how women can design an optimal exercise program. We discussed training frequency and intensity, how cycle-synching might not be the best approach, and what to eat to support your training program. Today, we continue that conversation to hone in on how to build muscle, commit to your program, and manage the weight gain you might face during menopause.

👇 Visit The Proof website for the full show notes and supporting studies. 👇
https://theproof.com/podcast/

Dr Alyssa Olenick holds a PhD in Exercise Physiology, is a certified sports nutritionist, and is 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. Building on the expertise she shared in Episode #305, this conversation gets deeper into the weeds of how women can optimise their training.

Specifically, we discuss:
00:00 Intro
01:59 Understanding Sex Differences in Training: Tailoring Workouts for Women
9:22 What is the best way to train for muscle growth?
13:16 Mastering RPE for Effective Workouts: A Beginner's Guide
23:34 The Ideal Weekly Routine for Booty Gains: Quality Over Quantity
29:07 How do you know if the workout program is effective?
39:02 Navigating Soreness and Recovery in Strength Training
49:03 Cold water emmerson and reducing muscle soreness
56:21 Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes
1:08:00 How Resistance Training Transforms Women's Health During Menopause
1:17:50 Zone 2 Training vs. High-Intensity Workouts: What's Best for Women?
1:27:02 HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training
1:35:25 Demystifying Supplements: What Really Works for Fitness and Recovery
1:41:02 Breaking Myths: The Truth About Women, Hormones, and Strength
1:44:13 Outro

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...
Episode #305 of The Proof: https://theproof.com/how-should-women...

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 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/

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