Women in midlife are told to lift heavy, skip cardio, avoid HIIT because of cortisol, and then start sprint training, often all in the same month. Meanwhile, lack of time is the top reason people give for not exercising, even though cardiovascular fitness is one of the strongest predictors of a longer, healthier life.
In this episode of Hello Hormones with Ulrich Dempfle, we talk about why VO2 max matters so much for longevity and how reduced exertion HIIT (REHIT) can improve it in about five minutes, two to three times a week. We also chat about how 20-second sprints signal your body to build more mitochondria, what this kind of training can do for blood sugar and metabolic health, and where strength training and zone 2 fit into a busy week.
Ulrich Dempfle is the CEO and co-founder of CAROL, where he leads product development across data science, software, and hardware. A mechanical engineer by training, he developed the world's only Reduced Exertion HIIT (REHIT) bike alongside leading exercise researchers. If you have been putting off exercise because you cannot find the time, this episode will change how you think about what a workout needs to be.
What's Discussed:
(0:24) The conflicting exercise advice midlife women keep hearing.
(2:24) Why only 5% of American adults get enough exercise.
(6:49) REHIT vs. traditional HIIT.
(9:37) Why VO2 max is the strongest predictor of life expectancy.
(13:50) Everyday signs your cardio fitness is slipping.
(15:00) How to test your VO2 max.
(22:51) Where zone 2 fits in a busy week.
(32:50) Why two 20-second sprints are enough.
(35:38) How sprints signal your body to build more mitochondria.
(41:31) Estrogen, mitochondria, and midlife fatigue.
(45:58) What the research shows for blood sugar, blood pressure, and metabolic risk.
(1:00:37) How many REHIT workouts a week you actually need.
✍️ FREE GUIDES:
Top 7 Perimenopause Myths You Need to Stop Believing ASAP: drcarriejones.com/myths
Hormones 101 Cheat Sheet: drcarriejones.com/hormones101
The Perimenopause & Menopause Labs Test Checklist: drcarriejones.com/labs
The 101 on Stress, Cortisol And Your Nervous System Ebook: drcarriejones.com/stressfreebie
Which Stage of Perimenopause Am I In? Ebook: drcarriejones.com/stages
Find more from Dr. Carrie Jones:
Website: drcarriejones.com
Newsletter: drcarriejones.kit.com/newsletter
Instagram: @dr.carriejones
Facebook: @drcarriejones
TikTok: @drcarriejones
YouTube: @drcarriejones
Pinterest: @drcarriejones
Find more about the CAROL Bike:
Website: carolbike.com/pages/drcarrie use code DRCARRIE for a discount!
The Science Behind CAROL: carolbike.com/blogs/science
Instagram: @thecarolbike
Facebook: @thecarolbike
YouTube: @CAROLbike
X: @thecarolbike
LinkedIn: CAROL Bike
Disclaimer: Information provided on this channel is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided on this channel for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided on this channel and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Carrie Jones. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.
