#431 Dr. Alyssa Olenick - Why Most Women Would Be Better Off If They Trained More Like Men

Dr. Alyssa Olenick is one of the fastest-rising educators and coaches in the evidence-based fitness space. Known for her clarity, skepticism, and ability to translate complex physiology into practical coaching decisions, Alyssa returns to the show to tackle one of the most misunderstood topics in modern fitness.In this episode, Alyssa joins Andrew Coates to unpack what she actually means when she says “most women would be better off if they trained more like men”—and why so much women-specific training advice is built on shaky assumptions, incentives, and half-understood biology.Rather than arguing for a one-size-fits-all approach, Alyssa makes a strong case for prioritizing training experience, individual capacity, and fundamentals over sex-based fear-mongering and hormonal hype.IN THIS EPISODE, ALYSSA SHARES INSIGHT ON:What she really means by “women should train more like men”The difference between women-based training evidence vs. women-based hypothesesWhy many popular influencers sell certainty without sufficient evidenceThe incentives behind unproven or disproven training narrativesWhy differences between individuals often matter more than sex differencesWhether women (or anyone) should fear cortisol spikes from intense trainingWhy stress is not inherently bad and how context mattersHow stress management actually fits into training and lifeWhy elevated heart rate during lifting is not cardioWhy strength training cannot replace cardiovascular trainingHow menstrual cycle considerations are often oversimplifiedAnd much moreInstagram: @doclyssfitnessCHAPTERS00:50 Debunking Fitness Myths: Training Like a Man01:14 The Importance of Structured Strength Training02:24 The Role of Intensity in Training03:28 Nutrition Tracking and the MacrosFirst App04:32 Programming for Women vs Men06:01 Understanding Stress and Hormones in Training12:26 Debunking Hormonal Hypotheses20:25 Fitness Status vs Sex Differences26:15 Hormonal Effects on Women’s Training27:18 Menstrual Cycle and Training Adaptations29:16 Perception vs Physiological Impact32:13 Individual Variability in Menstrual Cycles34:03 Cardiovascular Responses and Training Adjustments38:24 Lifting vs Cardio: Clearing the Confusion46:35 The Importance of Cardiovascular Fitness52:00 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode challenged your thinking, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to a coach or client confused by hormone-based fitness adviceFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent you