543: How women should eat, exercise, & recover to gain lean muscle | Alyssa Olenick, Ph.D., exercise physiologist

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.6 • 2.1K Ratings

🗓️ 2 June 2024

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

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Summary

“If we’re well-fed and well-trained and well-recovered, we can do so much,” says Alyssa Olenick. Alyssa, an exercise physiologist, sports nutritionist, and ultra runner, joins us to discuss how women should eat, exercise, and recover to gain lean muscle, plus: -The exercise differences between men and women (~2:04) -Signs you’re in an energy deficit (~6:31) -How to assess recovery (~13:52) -The ideal protein & carb intake for women (~21:30) -Creatine benefits for women (~28:46) -Her favorite carbs for recovery (~34:17) -How women should approach resistance training (~39:55) -How to know you’re lifting heavy enough (~45:13) -Why you should try to lift to failure on occasion (~47:00) -How to make the most of a 30-minute workout (~52:50) -Her thoughts on drop sets (~54:45) -How to know it’s time to switch it up (~57:30) -What to do on your off days to stay active (~1:02:00) -Why you should take the stairs if you can (~01:06:05) Referenced in the episode: Follow Alyssa on Instagram @doclyssfitness & YouTube @doclyssfitness. Subscribe to Alyssa’s podcast Messy Middle New research on creatine for brain health Research on creatine’s benefits for hydration during the luteal phase Doc Lyss Fitness Research on energy deficits and carbohydrate intake in female athletes Research on short-term benefits of creatine for cognitive function Visit wildhealth.com/mbg for 20% off your Wild Health Membership. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the My Buddy Green podcast. I'm Jason Walkab, founder and co-ceeo of My Buddy Green and your host.
0:07.0	This episode of the MBG Podcast was created in partnership with wild health.
0:12.0	There's nothing more personal than health. When I'm
0:14.8	meeting with health care practitioners, I want a seat at the table, which is why I
0:19.3	love Wild Health. Founded by two ER physicians, Wild Health is a fully virtual approach to health care
0:25.8	which is informed by your unique biometric data and is a game changer. It can help figure out the right exercise food and supplements for your body
0:36.1	and even help you get to the bottom of mysterious issues like stress and brain fog.
0:41.6	Once you get your personalized health advice, you'll be paired with
0:46.1	a care team to help implement everything you've learned. With a board certified
0:50.2	physician and accredited health coach available through their app, you have support at
0:55.2	your fingertips.
0:57.0	Listeners save 20% off wild health membership using code MBG. Just visit Wild Health.com slash MBG.
1:08.0	This episode is brought to you by Jetu Holidays and visit Malta.
1:12.6	Find your flavor in Malta.
1:14.7	Explore traditional Maltese cuisine,
1:16.8	dine at Michelin-starred restaurants, taste the freshest seafood
1:20.1	and tour the local vineyards.
1:22.1	Choose a Jettu Holidays package that suits you, including your hotel, flights, return transfers and 22 kilograms of baggage.
1:30.0	Book Malta now with Jetu Holidays. Package Holidays You Can Trust.
1:34.4	Add sat and at all protected smaller, no matter the cost.
1:51.0	According to Dr. Alyssa Olanek, this harmful narrative has led to an
1:55.9	epidemic of energy deficits among women. It's time to shift the focus to being stronger,
	...

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