Bike Sprints: Increase Your Cardiovascular Fitness & Lower Your Chronic Disease Risk

In this solo episode, Dr. Stephanie explores the benefits of
high-intensity interval training (HIIT) for women in
perimenopause and menopause. Inspired by an Instagram poll, she
highlights how sprinting and HIIT improve longevity,
cardiovascular health, and muscle maintenance. Dr. Stephanie
discusses VO2 max, the importance of fast-twitch muscle fibres,
and the hormonal effects of aging. She prescribes low-impact HIIT
options like cycling and elliptical, with an eye on the AI-driven
CAROL bike for efficiency.


Save $100 with
code BETTER at https://carolbike.com
As the doctor says, 'Today is the oldest you've ever been and the
youngest you'll ever be, so why not start now?'


Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(3:00) Benefits of High Intensity Interval Training
(8:00) Improving Bone Density and VO₂ Max
(16:00) Sprint Training for Muscle Fibre Health
(27:00) Impact of Menopause on Exercise
(42:00) Efficient, Personalized Workouts With Carol


Resources mentioned in the episode can be found at:
https://drstephanieestima.com/podcasts/ep432/


We couldn’t do it without our sponsors:


LIFT - If you want muscle for longevity,
clarity, and confidence—come LIFT with me.  Head over to
https://drstephanieestima.com/lift and join today.


PURALITY HEALTH - Zinc is my go‑to for immune
resilience, skin integrity, and day‑to‑day vitality. Go
to https://puralityhealth.com/better and use
code BETTER for 10% off your first
purchase


APOLLO - The Apollo wearable supports energy,
focus, relaxation, and sleep by syncing with your rhythms. Go
to https://apolloneuro.com/better to check it out and
use code BETTER to receive $60 off
your purchase.


BIOPTIMIZERS-MAGNESIUM -
Magnesium Breakthrough contains multiple types of magnesium plus
cofactors like B6 to enhance absorption.
Visit https://bioptimizers.com/better and use
code BETTER to save 15%.


EIGHT SLEEP - If you’re going through menopause
or just struggling with night sweats, you have to try this. Head
over to https://eightsleep.com/drstephanie and use the
code DRSTEPHANIE to get $350 off your
Pod 5 Ultra.


****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help
you:


Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.


Build Muscle: LIFT — My
progressive strength training program designed for women in
midlife. Form-focused, joint-friendly, and built for real
results.


Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for
information about our collection and use of personal data for
advertising.