Send us a text

In this episode, I sit down with Dr. Alyssa Olenick, PhD, founder of Doc Lyss Fitness and creator of The Lyss Method, to break down what the research actually shows about strength training and protein in perimenopause. As a strength athlete, ultramarathon runner, and certified sports nutritionist, Alyssa bridges the gap between science and real-world training, helping women build strength, confidence, and resilience. We cut through fear-based messaging and misinformation to get to the truth about what really matters for fitness. This conversation is packed with practical, evidence-informed guidance for women who want to train smarter, feel stronger, and move with confidence through midlife and beyond.

We talk about:

-The knowledge gap around strength training for women

-Is Pilates enough, and how to know where to start

-Training to failure and whether you are training hard enough

-Why quality matters more than quantity

-Starting with what feels accessible and building from there

-Building confidence in the gym

-Fueling to support training and recovery

-Protein needs, fiber, and common nutrition misconceptions

-Is it menopause, aging, or both?

Time Stamps

1:00 Introduction

2:37 approaching the perimenopause space

5:28 questions women are asking

10:20 hesitancy with women and strength training

14:49 is something better than nothing?

19:54 training to failure

23:54 intensity brings interest

27:20 a place for group fitness

31:49 setting expectations & building confidence

42:26 the protein obsession

54:25 don’t forget fiber!

58:27 the ones question we need to ask

70:00 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH ALYSSA:

Instagram: www.instagram.com/doclyssfitness

Youtube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ

Podcast: https://doclyssfitness.com/podcast/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

In this episode of the Active Mom Podcast, I’m joined again by Dr. Rita Deering, PT, DPT, PhD — Associate Professor of Physical Therapy and Director of the Movement Sciences Laboratory at Carroll University. With 18+ years of clinical experience and 15 years specializing in pelvic health, Dr. Deering is a leading researcher in perinatal musculoskeletal health, pregnancy and postpartum exercise, pelvic floor function, and female athlete performance.

This conversation is a must-listen for anyone navigating the overwhelm of women’s health information — clinicians, coaches, athletes, and moms trying to get real answers outside the noise. We dig into how to actually interpret research (not just quote it), what different study types really mean, and how to confidently separate evidence-based guidance from trending misinformation on social media.

Whether you’re dealing with pelvic floor symptoms, postpartum return to running or lifting, perimenopause changes, or pregnancy athletic performance, this episode brings clarity to the research so you can make informed decisions with confidence.

We break down:

• What “evidence-based” actually means in pelvic health & pregnancy fitness
• Different types of research (RCTs, systematic reviews, case studies) and how to interpret them
• Why outliers in research don’t invalidate lived experience
• Making research relatable and useful for everyday moms & athletes
• How AI, algorithms, and social media fuel misinformation
• Translating research to clinical practice without fear-based messaging
• Why respectful, nuanced conversation in women’s health actually helps patients

Time Stamps

1:00 Introduction

3:15 making research accessible

7:58 what is PubMed

13:50 different types of research

18:20 transferring research to the clinic

22:44 looking at the studies

33:19 different levels of evidence

37:04 systematic reviews and meta analysis

43:10 changing approach to implementing research

48:55 where the funding goes

51:20 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH RITA:

IG: https://www.instagram.com/ritadeeringphd/

Website: https://www.carrollu.edu/faculty/deering-rita-phd

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Coming in at #1 on our list of top podcasts for 2025 is my conversation with Christina Prevett.

We close Season 4 of the podcast catching up with @dr.christina_prevett—pelvic health physiotherapist, competitive weightlifter, CrossFit athlete, mom of two, & total powerhouse for strength training across the lifespan. (rumor has it she bought a Garmin watch & is now a runner too !?!)💪✨

Dr. Prevett is deep in a postdoctoral fellowship studying resistance training in the perinatal space and its impact on pelvic floor health. Spoiler: her insights are game-changing for active moms & the pros supporting them.

We dive into:

🔹 Balancing research with real-world practice

🔹 Preventing diastasis recti (the dreaded ab gap)

🔹 Staying strong with impact through pregnancy & postpartum

🔹 Shifting from fear of symptoms to confidence in your body

🔹 Cutting through the noise with simplified fitness advice

🔹 Why sleep actually matters more than you think

💬 Ever wondered if strength training is safe during pregnancy or postpartum? We’re breaking it all down. Tune in now!

Time Stamps

1:00 – Introduction

3:41 – Christina’s PhD & postdoctoral work

9:30 – Deconditioning during pregnancy

15:50 – The importance of impact

23:12 – Maintaining impact from youth to menopause

32:15 – Fewer restrictions, more empowerment

46:23 – Running a half marathon postpartum

57:45 – Personalized care & evolving recommendations

65:40 – Navigating menopause and fitness

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHRISTINA:

Instagram: @dr.christina_prevett

Website: Exercise and Pregnancy

Barbell Mamas: @thebarbellmamas

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Coming in at #2 on our list of top podcasts for 2025 is my conversation with Lauren Colesco-Semple.

What if most of what you’ve been told about fitness, hormones, and nutrition as a woman… isn’t actually true?

In this episode, I sit down with Dr. Lauren Colenso-Semple, PhD aka @drlaurencs1—muscle physiology researcher, science communicator, and co-owner of the MASS Research Review—to set the record straight on what actually matters for women’s health and fitness.

Whether you’re navigating perimenopause, chasing strength goals, or just tired of sorting facts from fads, this conversation will leave you informed, empowered, and ready to ditch the outdated advice.

We break down the science on:
🔹 Cycle syncing: helpful or just hype?
🔹 Fasting, protein timing, and muscle growth
🔹 What women really need for bone density and strength
🔹 The biggest nutrition myths still circulating
🔹 Why most social media advice doesn’t apply to women
🔹 The future of evidence-based women’s health

If you’ve ever wondered how to train smarter, fuel better, and feel confident in your body at any age—this one’s for you.

👉 Don’t forget to like, subscribe, and share this episode with a friend who’s ready to take back their power through science (not BS).

Time Stamps

1:00 Introduction

3:44 perimenopause lightning round

7:45 understanding the research

10:20 nutrition myths

15:56 communicating the science to the public

18:50 recommendations for women versus men

24:30 opening up the menopause conversation

28:21 fat loss in menopause

33:57 the future of health advice on social media

41:20 most common myths

43:55 bone health and density

50:00 doing activity you enjoy

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LAUREN:

IG: https://www.instagram.com/drlaurencs1/

Website: drlaurencs.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Told to slow down during pregnancy & postpartum? Not necessarily! 🏃‍♀️💪"

It's research update time again with @exerciseandpregnancy!

In this episode, Margie Davenport, Associate Professor at the @ualberta & former national team athlete, joins us again to give another update on research in pregnancy and postpartum exercise including: the

🔹2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum (hot off the presses!)
🔹@bjsm_bmj Special Issue on Postpartum Physical Activity

Dr. Davenport is leading the charge in making exercise guidelines more inclusive so women at ALL levels can move safely during pregnancy & beyond

We get into:
🔹 Why movement matters during pregnancy (yes, even for elite athletes!)
🔹 The impact of mental health & anxiety on postpartum recovery
🔹 How sleep can make or break your return to sport
🔹 When to see a pelvic floor PT (hint: sooner than you think!)
🔹 The biggest myths about pregnancy & exercise that need to go 👋

Whether you're chasing a podium or just trying to stay active through pregnancy, this episode is a MUST-LISTEN. 🎧

What’s the worst pregnancy/postpartum fitness advice you’ve ever gotten? Drop it below! ⬇️😅

#PregnancyFitness #PostpartumAthlete #PelvicHealth #ReturnToRun #WomenInSport #MomRunner #PregnantAndStrong #PostpartumRecovery #PelvicFloorPT #StrongMoms #activemompodcast #paglianopodcast

Time Stamps

1:00 Introduction

2:45 setting up the guidelines

5:49 the importance of early movement

10:30 getting the new guidelines to OB/BYNs

13:03 get active questionnaire for pregnancy

19:55 gatekeeping of information

25:14 variability in practice patterns

27:08 the impact of sleep

34:00 impact of exercise

36:53 addressing diastasis recti

42:25 elite athletes in postpartum

47:35 traveling to Nepal

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH MARGIE

IG: https://www.instagram.com/exerciseandpregnancy/

Website: exerciseandpregnancy.ca

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Coming in at #4 on our list of top podcasts for 2025 is my conversation with Dr. Susan Clinton.

In this episode, I’m joined by Dr. Susan Clinton—a clinician, educator, and coach with over 40 years of experience helping women move through complex health transitions with clarity and confidence. Susan brings deep insight into the connections between the gut, hormones, and nervous system, and how those intersections can impact women in midlife and beyond.

We explore the nuances of perimenopause and menopause, from autoimmunity shifts to digestive challenges, and the power of small, sustainable changes. Whether you're a healthcare provider or navigating your own health journey, this conversation is packed with clinical pearls and practical takeaways.

We talk about:

-The link between birth trauma, gut health, and perimenopause

-How autoimmunity and digestion shift during midlife

-Practical strategies for managing bloating, constipation, and hydration

-The benefits of vaginal estrogen and advocating for your own care

-How small lifestyle changes can make a big impact on overall health

Time Stamps

1:00 Introduction

1:51 how the conversation is different for women

5:49 clinical presentations for thyroid issues

13:39 struggling with constipation

22:15 the importance of chewing your food

28:33 different types of fiber

36:22 stool consistency

43:10 making small changes for big impact

49:15 understanding bloating

57:59 good and bad stress

58:51 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH SUSAN:

IG: https://www.instagram.com/sclintonpt/

Website: https://ltiphysio.com/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Coming in at #5 on our list of top podcasts for 2025 is my conversation with Lindsey Bomgren.

What does fitness really look like for moms?

It’s not matching sets and flawless form.

It’s stopping mid-workout for a diaper change.

It’s navigating diastasis, prolapse, leaking, exhaustion, and a brain that hasn’t slept in three years.

It’s figuring out how to move in a body that’s been through pregnancy, postpartum, and perimenopause—without the judgment.

In this episode, I sit down with Lindsey Bomgren (@nourishmovelove), certified trainer, mom of three, and absolute powerhouse in the online fitness space. Lindsey brings the real talk about motherhood and movement—and how to keep showing up with strength and compassion through every season.

We dive into:

💥 The rise of online fitness & what it means for moms

💥 Diastasis recti, coning & doming explained (finally)

💥 Why cueing matters more than most realize

💥 The shifts through each pregnancy and postpartum recovery

💥 How perimenopause is changing the conversation

💥 And the quiet shame so many moms feel about their bodies—and how we push back

If you’ve ever felt overwhelmed, judged, or just not sure where to start—this one’s for you.

👟 Real fitness isn’t one-size-fits-all.

🎧 Hit play and let’s talk about what movement can actually look like for moms.

⏱ Timestamps:

00:00 Intro

05:26 Building a business while raising kids

10:09 Treating athletes in pregnancy & postpartum

12:17 What moms actually want in fitness

16:13 Why cueing matters

27:26 Common myths and misinformation

37:56 Postpartum body image

44:00 Letting go of fear in movement

48:30 Mental health & movement

56:40 What’s next for perimenopause

69:45 Rapid fire Q&A

🔔 Subscribe for real talk on pelvic health, fitness, and the science behind how women move.

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LINDSEY

Website: https://www.nourishmovelove.com/

YouTube Channel: https://www.youtube.com/nourishmovelove

Instagram: https://www.instagram.com/nourishmovelove/

Facebook: https://www.facebook.com/nourishmovelove/

Pinterest: https://www.pinterest.ca/nourishmovelove/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

In this powerful season finale, I sit down with journalist and author Maggie Mertens (@maggiejmertens) to unpack the untold history—and future—of women in sport, running, and motherhood.

Maggie is a Seattle-based writer whose work spans gender, athletics, and culture. Her book Better Faster Farther: How Running Changed Everything We Know About Women breaks down the myths that held women back for decades and highlights the stories that never made it into the headlines.

After finishing her book, she returned to running at 37 and recently completed her first half marathon—proof that rewriting the narrative starts in our own lives, too.

This episode dives deep into the real experiences of women who run, lift, train, and raise families while navigating outdated cultural beliefs about their bodies.

From postpartum fitness to perimenopause realities, athletic identity shifts, and the mental health benefits of movement, Maggie brings clarity, honesty, and perspective we all need.

We talk about:
🔹 Balancing motherhood and athletic identity
🔹 The biggest myths holding women in sport back
🔹 Why the victim mindset keeps women stuck—and how to shift it
🔹 Exercise, running, and mental health (especially in midlife)
🔹 Returning to fitness postpartum without the pressure or shame

If you’re a runner, athlete, postpartum or perimenopausal mom, or someone reclaiming your athletic identity, this is a must-listen conversation.

Time Stamps

1:00 Introduction

5:15 how far back can we look?

9:50 women who have been lost to history

16:53 motherhood versus being an athlete

19:42 race and the research

24:09 women being treated as delicate

29:50 societal pressures

33:40 breaking barriers in the mile

37:15 women’s marathon history

40:57 coming back to running

50:17 what’s next

52:13 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH MAGGIE:

IG: https://www.instagram.com/maggiejmertens/

Website: https://maggiemertens.com/

Substack: https://maggiemertens.substack.com/

Book: https://www.hachettebookgroup.com/titles/maggie-mertens/better-faster-farther/9781643753355/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)