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Is 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 women
  • Is Pilates enough—and how to know when it’s time to add load
  • Training to failure: what it means and whether you’re actually training hard enough
  • Why quality matters more than quantity in midlife training
  • How to start with what feels accessible and build from there
  • Building confidence in the gym (especially if you feel behind)
  • Fueling to support training and recovery
  • Protein needs, fiber, and common nutrition misconceptions
  • Is it menopause, aging, or both—and how to think about that question

If 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 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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