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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.

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