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://drstpehanieestima.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.