Active Mom Podcast: Pregnancy, Postpartum, Perimenopause, Menopause & Beyond
Welcome to the Active Mom Podcast — where real motherhood stories meet real science.
Hosted by Dr. Carrie Pagliano, double board-certified physical therapist, runner, mom of two, and internationally recognized expert in pregnancy, postpartum, pelvic floor, and perimenopause performance.
Whether you’re a mom navigating running with prolapse or leakage, a clinician supporting active women, or a lifelong athlete trying to stay strong through every hormonal season — this show gives you evidence-based guidance and real life mom stories without the fear, confusion, or shame.
Each week, Dr. Carrie brings candid conversations with researchers, clinicians, elite athletes, and everyday moms to explore what it actually takes to run, lift, jump, and live confidently through pregnancy, postpartum, perimenopause, and beyond.
We talk about:
• Postpartum return to running & lifting
• Pelvic floor symptoms (leakage, prolapse, pain)
• Pregnancy exercise myths & safety
• Strength training at every age
• Perimenopause performance & hormone changes
• Mental health, identity shifts & motherhood
• The realities of being an active mom in a busy life
Real talk. Real science. Real moms.
Because you deserve to feel strong and supported — at every stage of your active life.
Active Mom Podcast: Pregnancy, Postpartum, Perimenopause, Menopause & Beyond
Strength Training & Protein in Perimenopause: What the Research Really Shows — with Dr. Alyssa Olenick
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!!!!)