Only 6% of exercise science research is done exclusively on women, so most of the training advice you've been handed (looking at you, TikTok) was never built for your body. This week Carly sits down with Dr. Marissa Baranauskas, exercise physiologist at UCCS and lead investigator at the 6% Performance Lab, to fix that.

Fair warning: this one's for the women. If you run, climb, ski, or grind the Incline year-round in Colorado Springs, this episode is packed with practical, do-it-at-home science on how your cycle, altitude, fueling, and hormones actually shape your training. (Guys, you can listen too, you'll just learn why she gets to skip the second hike.)

In this episode:

Why "general" training advice isn't female-specific, and what to do about it
How your menstrual cycle phase can affect recovery, energy, and performance week to week
The study showing women's recovery lagged a full day after hard intervals, and when to back off
Why women desaturate at altitude (hello, 6,000+ ft) and how respiratory muscle training helps
Losing your period is NOT a badge of honor: amenorrhea and the warning signs to catch early
At-home hormone monitors (like Mira) and why drugstore ovulation sticks fail active women
Low Energy Availability, explained (and how to spot underfueling without a lab)
Perimenopause & menopause: why to prioritize intensity and strength training as you age

Timestamps:

00:00 – Meet Dr. Marissa Baranauskas + why this episode is a little different
01:00 – The 6% problem: research isn't built for women
02:42 – How your cycle phase shapes workouts, energy & recovery
05:26 – The study: why women's recovery lagged after hard intervals
07:49 – Training at altitude: desaturation & smaller airways
11:00 – Respiratory muscle training strategies
12:32 – Losing your period isn't normal: amenorrhea & RED-S warning signs
17:02 – At-home hormone monitors vs. drugstore ovulation sticks
19:23 – Low Energy Availability, explained (and how to check at home)
25:48 – Working WITH your symptoms instead of pushing through
27:43 – How everyday stress shows up in your cycle
29:39 – Perimenopause & menopause: prioritize intensity + strength
31:57 – Two things to start doing today
34:02 – Marissa's Colorado Springs pick + where to learn more

Learn more / Connect:

Lab: 6% Performance
Email Dr. Baranauskas: mbaranau@uccs.edu
Springs Pick of the Week: Aravaipa Group Runs

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This episode is for general education, not medical advice. Talk to your doctor about your individual health.