Cardio vs Strength Is a Myth and the Science Proves It - Dr. Alyssa Olenick
episodePreviously titled “Cardio vs Strength Is a Myth and the Science Proves It - Alyssa Olenick” — renamed by the publisher on Aug 26, 2026
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Why is walking alone not enough for bone density and muscle growth?
Walking isn't enough.
People wait, yeah, doc. They were so offended.
I oh I actually know because I was sent it like a million times. I I'm hearing you say and walking is it's not enough for bone, it's not enough for muscle growth.
As a geriatrician, we would see those individuals that all they did was walk. Yes. Yes, walking is important. But is not going to maintain strength and those bigger muscle fibers.
Yeah, all movement is good and it's gonna be net productive for any health measure. Just moving around more is a net positive thing. But if we want specific adaptations to muscle, bone, cardiovascular system adaptations, you do need enough of a stressor and a stimulus to drive that adaptation to actually get those benefits. Everybody knows it's not enough. Walking should become a baseline, not a physiological stressor for that exercise adaptation, right? I'm sure you've heard like the new Term is power penia and we start to lose power. Have you not heard of this? Okay, so we start to lose power faster and then we lose strength as we age. And that's like your ability to catch yourself when you fall or get up out of a chair quickly.
Do you think that's because people are not training our Well no one trains unless you're an athlete and you're twenty gotta do it.
Exactly. I wanna touch on this plyometric component. Do you think that everyone should be doing some kind of plymetric?
So the two things that Bone responds to very well is
Friends, I wanted to personally let you know that our next four-week Forever Strong Foundations Challenge begins in July. This is back because you asked for it. This challenge is built around the same evidence-based principled nutrition and training you've come to expect from us. Along with, I'm very excited, updated content designed to help you build and preserve the one organ system. one system that matters most for longevity, which is skeletal muscle. We'll also be hosting live events throughout the challenge, including conversations with me, members of my nutrition team, and trusted fitness professionals who will help answer your questions and support your progress. What excites me most is not just the information.
It's the community. Every challenge brings together people who are committed to taking ownership of their health, raising their standards, and investing in their future. Now, I look forward to working alongside you as we continue to build a stronger, healthier, and more resilient community because, man, it is up to you. And let's get to work. Have you ever been confused about training? Should you do cardio? Should you do strength training? But cardio blunts your strength training gains. Listen, this is just one example of the information that spreads and confuses people. Dr. Alyssa Olnick is a PhD that focuses on exercise metabolism and sex differences. She did her postdoc in menopause and metabolism. Also, she's personally run 17 ultra marathons while maintaining competitive weightlifting.
All right, so this girl's on a mission to help women. train more efficiently And with less confusion. She's gonna show us the science behind. What is true when it comes to the differences between men and women in training? And even more importantly, what do we do with it? Do people call you Dr. Olenek?
Usually I don't I think they either get either called Dr. Alyssa Lennock or like just Alyssa. Or doc. Or Doc Liss. Yeah. Usually people default to Doc Liss 'cause my handle. So any of them any of them work though.
As long as they're not swear words on in.
That's kinda like honestly as long as someone's like calling me that bitch, then I'm like fine. I'm honestly fine with it.
Uh you had me at hello. Yeah. One of the things that I didn't want to do in this episode talking about fitness is in the landscape of social media and YouTube, it's all about debunking things. And quite frankly, as you and I were chatting previously. When you're in the world of debunking, it detracts from the science and then what to do.
Yes.
You have been training for a very long time on in a variety of
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Chapters
8 chapters
1
Why is walking alone not enough for bone density and muscle growth?
0:00–4:20
2
What is “hybrid” (or concurrent) training and how is it defined?
4:20–8:49
3
How does the “interference effect” impact strength gains when cardio and resistance are combined?
8:49–18:01
4
What role do carbs, protein, and nutrition play in minimizing fatigue and supporting hybrid training?
18:01–1:04:39
5
Why do women often feel told they’re too fragile for hard training and how can mindset change that?
1:04:39–1:16:48
6
What are the 2026 resistance‑training guidelines and how do they differ from the old recommendations?
1:16:48–1:33:32
7
How do strength, hypertrophy, and power overlap and why is power training essential for bone health?
1:33:32–1:51:14
8
What nutrition strategies (protein, carbs, EAAs) support hybrid athletes and prevent low‑energy‑availability issues?
1:51:14–2:03:23
Speakers
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