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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.

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!!!!)

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In this episode of the Active Mom Podcast, I’m joined again by Dr. Rita Deering, PT, DPT, PhD — Associate Professor of Physical Therapy and Director of the Movement Sciences Laboratory at Carroll University. With 18+ years of clinical experience and 15 years specializing in pelvic health, Dr. Deering is a leading researcher in perinatal musculoskeletal health, pregnancy and postpartum exercise, pelvic floor function, and female athlete performance.

This conversation is a must-listen for anyone navigating the overwhelm of women’s health information — clinicians, coaches, athletes, and moms trying to get real answers outside the noise. We dig into how to actually interpret research (not just quote it), what different study types really mean, and how to confidently separate evidence-based guidance from trending misinformation on social media.

Whether you’re dealing with pelvic floor symptoms, postpartum return to running or lifting, perimenopause changes, or pregnancy athletic performance, this episode brings clarity to the research so you can make informed decisions with confidence.

We break down:

• What “evidence-based” actually means in pelvic health & pregnancy fitness
• Different types of research (RCTs, systematic reviews, case studies) and how to interpret them
• Why outliers in research don’t invalidate lived experience
• Making research relatable and useful for everyday moms & athletes
• How AI, algorithms, and social media fuel misinformation
• Translating research to clinical practice without fear-based messaging
• Why respectful, nuanced conversation in women’s health actually helps patients

Time Stamps

1:00 Introduction

3:15 making research accessible

7:58 what is PubMed

13:50 different types of research

18:20 transferring research to the clinic

22:44 looking at the studies

33:19 different levels of evidence

37:04 systematic reviews and meta analysis

43:10 changing approach to implementing research

48:55 where the funding goes

51:20 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH RITA:

IG: https://www.instagram.com/ritadeeringphd/

Website: https://www.carrollu.edu/faculty/deering-rita-phd

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!!!!)

Send us a text

Coming in at #1 on our list of top podcasts for 2025 is my conversation with Christina Prevett.

We close Season 4 of the podcast catching up with @dr.christina_prevett—pelvic health physiotherapist, competitive weightlifter, CrossFit athlete, mom of two, & total powerhouse for strength training across the lifespan. (rumor has it she bought a Garmin watch & is now a runner too !?!)💪✨

Dr. Prevett is deep in a postdoctoral fellowship studying resistance training in the perinatal space and its impact on pelvic floor health. Spoiler: her insights are game-changing for active moms & the pros supporting them.

We dive into:

🔹 Balancing research with real-world practice

🔹 Preventing diastasis recti (the dreaded ab gap)

🔹 Staying strong with impact through pregnancy & postpartum

🔹 Shifting from fear of symptoms to confidence in your body

🔹 Cutting through the noise with simplified fitness advice

🔹 Why sleep actually matters more than you think

💬 Ever wondered if strength training is safe during pregnancy or postpartum? We’re breaking it all down. Tune in now!

Time Stamps

1:00 – Introduction

3:41 – Christina’s PhD & postdoctoral work

9:30 – Deconditioning during pregnancy

15:50 – The importance of impact

23:12 – Maintaining impact from youth to menopause

32:15 – Fewer restrictions, more empowerment

46:23 – Running a half marathon postpartum

57:45 – Personalized care & evolving recommendations

65:40 – Navigating menopause and fitness

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHRISTINA:

Instagram: @dr.christina_prevett

Website: Exercise and Pregnancy

Barbell Mamas: @thebarbellmamas

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!!!!)