Perimenopause Strength & Protein: What the Research Actually Shows — with Dr. ALYSSA OLENICK

Send us Fan MailIs Pilates enough?  How much is "enough" protein?  What does "lifting heavy" ACTUALLY mean?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. Together, we cut through fear-based messaging, social-media misinformation, and one-size-fits-all advice to talk honestly about what matters most for women navigating perimenopause, menopause, and midlife fitness.This is a grounded, evidence-informed conversation for women who want to train smarter, feel stronger, and move with confidence—without overcomplicating it or chasing extremes.In this episode, we cover:The massive knowledge gap around strength training for womenIs Pilates enough—and how to know when it’s time to add loadTraining to failure: what it means and whether you’re actually training hard enoughWhy quality matters more than quantity in midlife trainingHow to start with what feels accessible and build from thereBuilding confidence in the gym (especially if you feel behind)Fueling to support training and recoveryProtein needs, fiber, and common nutrition misconceptionsIs it menopause, aging, or both—and how to think about that questionIf you’ve ever wondered whether you’re doing too little, too much, or just the wrong thing when it comes to training in perimenopause—this episode will bring clarity, perspective, and relief.Time Stamps1:00 Introduction2:37 approaching the perimenopause space5:28 questions women are asking10:20 hesitancy with women and strength training14:49 is something better than nothing?19:54 training to failure23:54 intensity brings interest27:20 a place for group fitness31:49 setting expectations & building confidence42:26 the protein obsession54:25 don’t forget fiber!58:27 the ones question we need to ask70:00 rapid fire questionsCONNECT WITH CARRIEIG: https://www.instagram.com/carriepagliano/Website: https://carriepagliano.comCONNECT WITH ALYSSA:Instagram: www.instagram.com/doclyssfitness Youtube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQPodcast: 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!!!!)