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Should you program your training around your menstrual cycle? With Dr. Alyssa Olenick and Raphael Bender

Menstrual cycle-based training is a fascinating concept that is receiving a lot of press at the moment. Dr Alyssa Olenick is a metabolic scientist with a special research interest in the effects of the menstrual cycle on exercise training. We talk about the research on menstrual cycle-based training, and how to get the best results for your female clients.

Resources mentioned in the episode:

  • Register your interest to receive an advanced copy of Raph’s book ‘How to make $100k a year teaching Pilates here
  • Women and men respond to standardized strength training programs very similarly here and here
  • Follicular-based strength training may give superior results here
  • But performance is similar across the menstrual cycle here
  • Older women self-select exercise intensity that is too low to elicit strength gains here
About Raphael Bender:

Raph believes everyone deserves the opportunity to transform into a better version of themselves. His main strength as a teacher and movement professional is the ability to distill complex research findings into a simple, science-based approach to help people move fearlessly, thoughtlessly, and painlessly. He LOVES running, weights, cycling, and Contrology.

Raph holds a Master’s degree in Clinical Exercise Physiology (Rehabilitation), a Bachelor’s degree in Exercise and Sports Science, Diploma of Pilates Movement Therapy, and STOTT PILATES full certification.

How to Connect with Raphael:

Purchase Raph’s new book:

  • Strengthen The Person Not Just The Body Part here
About Alyssa Olenick:
Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 1 Trainer. Alyssa completed her doctoral training in exercise and post prandial metabolism. Specifically in the areas of metabolic flexibility, sex differences and menstrual cycle physiology. She runs her online business ‘Doc Lyss Fitness’ and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at

How to Connect with Dr. Alyssa:

  • Find Dr. Alyssa on Instagram and on Youtube
  • Listen to Dr. Alyssa’s podcast ‘The Messy Middle Podcast’ here
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