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

BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause

Dr. Stephanie Estima

Intimacy, Menopause, Betterpodcast, Nutrition, Women's Health, Menstruation, Hormones, Optimization, Sex, Fitness, Sleep, Dr. Stephanie, Health & Fitness, Science, Parenting, Motherhood, Health, Self Care, Drstephanie, Mindset, Alternative Health, Self Love

4.8 • 613 Ratings

🗓️ 1 September 2025

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

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Summary

What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at https://youtu.be/TmuFCLQZvtA

Transcript

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0:00.0	I have packed schedules, as I know you do as well.
0:03.6	And so I love the idea that leveraging a very high intensity workout, I can do it for a shorter
0:11.0	amount of time with less frequency per week.
0:13.6	And I am going to get the same, if not better outcomes in terms of type 2 fiber preservation,
0:24.3	lipid profiles, metabolic profiles, etc.
0:33.4	Hello, my friends, and welcome to another episode of Better with Dr. Stephanie.
0:35.6	It's me, your host, Dr. Stephanie Steema.
0:56.2	And it's just me and you today, baby. We are going to be doing a solo cast on sprinting, high intensity interval training, the hormonal cascade that follows it, and why every single perimenopausal and menopausal woman should be considering high intensity interval training as part of their movement diversification portfolio. And I'll talk a little bit about that in today's segment as well. And today's
1:01.8	solo cast really was inspired by an Instagram post that I did a couple weeks back. I was up in my
1:08.0	stories and asking my community what they thought of sprinting. Do they do
1:14.8	high intensity interval training on a regular basis? Do they like it? Do they not like it?
1:19.0	And it was interesting because the overall response was, I hate it, I never do it, or I don't know
1:25.9	how to do it. And so I was really surprised by that
1:29.8	because I think that sprinting and just generally high intensity interval training is one
1:36.7	of the keys to aging well along with resistance training. I think that the resistance training
1:42.9	message I've been hounding on it long enough now that I think that it's getting through,. I think that the resistance training message I've been hounding on it long
1:44.9	enough now that I think that it's getting through. But I think that the sprinting stuff,
1:50.3	surprisingly not so clear. So I thought we might go through the science today together in terms of
1:57.5	what sprinting does, what maximal benefits it confers to longevity and health span,
2:03.5	the hormonal impact that it has.
2:05.9	And then, of course, some of the impacts that parimenopause and menopause with declining
2:09.6	estrogen have on our muscle fibers.
	...

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