416 | SIT vs HIIT | What type of exercise is best during menopause?

In this episode of the Optimal Body Podcast, Doc Jen PT, DPT and Dr Dom PT, DPT, physical therapy experts, compare high-intensity interval training (HIIT) and sprint interval training (SIT), answering questions from their Jen Health community. They discuss the benefits and challenges of each method, especially for women in perimenopause and post-menopause, and emphasize the importance of individualizing workouts for optimal health. The hosts offer practical advice on balancing HIIT and SIT with other exercise modalities and physical activity, highlight the significance of recovery, and encourage listeners to find an approach that supports their unique health needs and goals to best support overall health optimization. VivoBarefoot Discount:We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.LMNT Electrolytes: Free Gift with Purchase!Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!We think you’ll love:Jen Health High Intensity PlanJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, visit: https://jen.health/podcast/416What You Will Learn: 1:43 Introduction to the HIIT vs SIT topic, social media influence, and relevance for perimenopausal/postmenopausal women.2:52 Clarifying the benefits of HIIT, addressing misconceptions, and emphasizing not demonizing any exercise form.3:42 Explanation of Sprint Interval Training (SIT), its structure, and exercise examples.6:58 Comparison of energy expenditure, session length, and rounds for HIIT and SIT.08:18 How HIIT and SIT affect bone density, especially for women in perimenopause and post-menopause.09:56 How hormonal changes in women affect suitability of HIIT vs SIT.12:13 SIT as a lower-stress, high-benefit protocol for VO2 max, insulin sensitivity, and lean mass.13:13 Summary of Dr. Stacey Sims’ research and recommendations for SIT in midlife women.14:55 Importance of exercise modifications and gradual progression for all ages and abilities.17:36 Risks of excessive HIIT, signs of overtraining, and benefits of diversifying exercise routines.

VivoBarefoot Discount:We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.Free Week of the Jen Health Membership:Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!Gina's Resources:"Training for Two" BookMamasteFit WebsiteMamasteFit InstagramMamasteFit YoutubeMamasteFit FacebookWe think you’ll love:Get A Free Week on Jen Health!Pelvic Floor Foundations CourseJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, visit: https://jen.health/podcast/415What You Will Learn from Gina:04:28 Gina shares her first pregnancy experience, lack of resources, and how she started MamasteFit.07:24 Gina describes forming a supportive community of new moms and developing her fitness programming.09:54 Discussion of prevalent myths about exercising during pregnancy and why they are untrue.13:24 Clarifies safe exercise practices, including laying on your back, twisting, and avoiding high fall-risk activities.19:21 Advice for both sedentary and active individuals on starting or modifying exercise during pregnancy.24:47 Discussion on how symptoms can change with each pregnancy and the importance of exercise for support.26:05 Gina explains the role of myofascial slings in preventing pelvic pain and supporting the body during pregnancy.32:40 Debunking the usefulness of Kegels and outlining more effective pelvic floor and mobility exercises.40:34 Advice on prioritizing rest, gentle movement, and self-compassion in the early postpartum period.43:17 Suggestions for gentle mobility, supportive garments, and gradual return to activity after birth.47:27 Writing the Book: “Training for Two”

Jen Health Annual Membership Discount:Don’t miss out! We are having a massive discount on our Annual Membership on Jen Health! As our podcast listener, you’ll get the best discount of all using code OPTIMAL10 at checkout! If you’ve been considering getting started on one of our 12 Therapy Plans, now is the time! You’ll get over a 50% discount when you use OPTIMAL10 to start your free trial of the Annual Membership. Come move with us!LMNT Electrolytes: Free Gift with Purchase!Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!We think you’ll love:Strong Healthy Joints ProgramJen Health Membership DiscountJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, visit: https://jen.health/podcast/414

VivoBarefoot Discount:We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.Needed Discount:Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 6000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.Sensory Sapiens Book:Wondering how improving our sensation optimizes our whole body health? Furthermore, wondering how the feet play a pivotal role in this sensory journey? Look no further! Go grab Sensory Sapiens, written by our guest Dr Emily Splichal, and learn how to unlock the secrets of sensation. This book is practically a how-to guide on taking a deep dive in the the sensory abilities stored in your body! Grab your copy!Items mentioned:Sensory Sapiens BookDr. Emily's Naboso YoutubeDr. Emily's Naboso WebsiteDr. Emily's Naboso FacebookDr. Emily's WebsiteBarefoot Strong Guide - Order Now!We think you’ll love:Get A Free Week on Jen Health!Barefoot Mini CourseJen’s InstagramDom’s InstagramYouTube ChannelFor full episode show notes and resources, visit: https://jen.health/podcast/413What You Will Learn from Dr Emily:02:20 Dr. Emily shares her journey from focusing on feet to exploring broader sensory and emotional aspects of movement.06:25 Exploration of how humans experience the world through sensation and the importance of sensory awareness.08:52 Discussion on fascia’s sensory role, its connection to emotion, and the interplay between movement and mental health.12:12 How chronic pain and tightness in fascia relate to mental health and the importance of bodywork.16:05 How to approach bodywork and movement with a sensory focus, including self-practices and intent.21:00 The value of being present, reducing distractions, and practical tips for daily sensory connection.25:51 How the brain integrates multiple sensory inputs and the concept of sensory stacking for enhanced awareness.29:04 The feet’s role as a gateway to the nervous system, their sensory and fascial connections, and emotional anchoring.34:13 The importance of toe splay, toe socks, and how opening the toes can aid emotional healing.36:52 Explanation of body schema, its role in balance, and how sensory-rich training can prevent falls.41:32 Encouragement that it’s never too late to start sensory practices, with practical tips for older adults.43:45 Advice on making sensory health a seamless part of daily life through small, thoughtful changes.

Pelvic Floor Foundations Community Challenge!We just got started with a HUGE community on our Pelvic Floor Foundations course to move through it together this month! If you missed out on the Early Bird Discount, not to worry! As a podcast listener, you can use code OPTIMAL20 to still get the Early Bird price! Hundreds of people will be moving through this together over the next couple of weeks. There is even a private Instagram chat available to have your questions personally answered by Doc Jen! Come joint us!LMNT Electrolytes: Free Gift with Purchase!Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!We think you’ll love:Pelvic Floor FoundationsJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources go to https://jen.health/podcast/412What You'll Learn:2:45 Discussion on how overused diagnoses and imaging can be more harmful than helpful.3:22 Explaining that age-related changes on imaging are common and not always linked to pain.4:21 How people identify with diagnoses and the importance of not letting them define you.6:32 Research shows structural knee changes are common and not always related to pain; term “chondromalacia patella” is outdated.7:57 Studies show patellar alignment changes on MRI have minimal association with pain or function.9:53 A listener’s story about anxiety from imaging results and the pitfalls of overemphasizing degenerative disc disease.11:51 Studies show high rates of disc herniation and degeneration in people without back pain.14:48 Rotator cuff tears are common on imaging, often found in people without shoulder pain.16:04 Routine imaging for shoulder pain is discouraged unless there are specific severe symptoms.19:20 “Shoulder impingement” is often misdiagnosed; structural changes don’t always cause pain.21:01 Research shows surgery for impingement isn’t always better than physical therapy.22:49 A listener avoided surgery and recovered from a severe disc herniation with time and rehab.

Pelvic Floor Foundations Community Challenge:Community Challenge Time! If you are someone looking for some more connection with your pelvic floor, but don’t know where to start, we have the perfect course for you! Our Pelvic Floor Foundations Course on Jen Health offers a deep dive exploration into your pelvic floor connection. It will help you build and develop dynamic and integrated function when it comes to how your pelvic floor works within your movement patterns. The course is on Early-Bird Promo this week only! As a podcast listener, you can get a special discount using code PELVICVIP at checkout. Learn more and sign up here!Needed Discount:Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.Dr Federica's Resources and Links:Dr Federica's InstagramDr Federica's WebsiteLearn More About ZOEZOE Science and Nutrition PodcastWe think you’ll love:Free Week of Jen Health MembershipJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, visit: https://jen.health/podcast/411What You Will Learn From Dr Fede:04:29 Dr. Amati emphasizes the importance of the first thousand days in shaping a child's future health.06:56 Dr. Amati explains the concept of "windows of opportunity" in early life nutrition and health.08:29 Discussion on the significance of nutrition in the 90 days before conception for both partners.10:42 Dr. Amati highlights the importance of nutrition in building the baby and placenta during pregnancy.12:55 Dr. Amati discusses the detrimental effects of added sugars during pregnancy on future health.14:30 Importance of iron and nutrient-dense foods in a pregnant woman's diet for optimal health outcomes.16:14 Higher consumption of ultra-processed foods during pregnancy worsens outcomes for mothers and children.19:04 Following a Mediterranean diet improves fertility and pregnancy outcomes, supported by extensive research.23:44 Good nutritional status before conception aids embryonic development and supports early pregnancy health.25:53 Cold foods and bland options can help manage pregnancy-related nausea and ensure nutrient intake.29:41 Mode of delivery affects gut microbiome exposure, impacting the baby's immune system development.32:23 Breast milk provides essential nutrients and immune support, acting as a secondary immune system for newborns.34:25 Comparison of breastfeeding education and practices in different countries, emphasizing community support.39:16 Explanation of how a baby's nutrition in early life affects their immune system and allergy risks.41:20 Recommendation for early introduction of allergens to potentially reduce allergy risks in children.42:26 Encouragement to wean babies on whole foods instead of processed baby food products.44:31 Discussion on the prevalence of ultra-processed foods in children's diets and its implications.47:31 Advice on allowing toddlers to make choices about their food to foster independence and agency.49:20 Discussion on offering healthy food options to picky eaters and their natural hunger cues.51:15 Importance of establishing a home food environment that encourages healthy eating habits in children.54:50 Building an environment that supports health, including food choices and lifestyle adjustments.

Pelvic Floor Foundations Discount:If you are someone looking for some more connection with your pelvic floor, but don’t know where to start, look no further! We are starting a community challenge with our Pelvic Floor Foundations Course and go on a deep dive exploration into your pelvic floor connection. It will help you build and develop dynamic and integrated function when it comes to how your pelvic floor works within your movement patterns. We will be starting all together on June 8th and our Early-Bird discount ends soon! Come join us and feel the difference you can make in your pelvic health!Needed Discount:Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.We think you’ll love:Pelvic Floor FoundationsPlantar Fasciitis GuideJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, please visit: https://jen.health/podcast/410What You Will Learn: 3:05 Discussion on foot health's complexity and its significance in daily life.6:24 Study findings on how toe spacers can help improve bunions and toe alignment.7:52 Discussion on foot structure and how traditional footwear affects foot health.9:49 Addressing the possibility of calming and potentially reversing bunions through exercises.12:14 Critique of the belief that bunions cannot be changed and encouraging proactive care.14:39 Beginning the discussion on plantar fasciitis and its underlying causes.16:46 Emphasis on the necessity of movement in the healing process for plantar fasciitis.19:10 Techniques for strengthening the foot, including heel raises and toe elevation.20:15 Importance of analyzing walking patterns and their effects on foot health.22:25 Advice on maintaining foot health and strength during pregnancy.

Needed Discount:Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.VivoBarefoot Discount:We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.Free Week of the Jen Health Membership:Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!Dr Jessica's Resources and Links:Dr Jessica's InstagramDr Jessica on TikTokDr Jessica's SubstackDr Jessica's Facebook PageDr Jessica's BlogWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelFor full show notes and resources, visit: https://jen.health/podcast/409What You will Learn From Dr Knurick:07:05 Dr. Jessica discusses common myths surrounding food and nutrition during pregnancy.10:32 Dr. Jessica highlights the importance of personalized dietary advice over blanket recommendations.14:05 Current guidelines on caffeine intake during pregnancy are discussed, emphasizing moderation.15:52 Discussion on the importance of third-party tested protein powders for pregnant women to avoid unlisted additives.17:04 Exploration of the risks of consuming raw milk and cheese during pregnancy due to food borne illness.19:04 Differentiation between raw fish and other food risks, emphasizing sourcing quality for sushi safety.21:03 Explanation of the timing and process for gestational diabetes testing during pregnancy, including risk factors.25:08 Discussion on the importance of understanding gestational diabetes testing as a positive identification, not a failure.32:24 Debunking myths around food and activities claimed to induce labor, emphasizing evidence-based practices.36:56 Transitioning to postpartum nutrition, discussing formula versus breastfeeding and common misconceptions.42:10 Explaining the presence of seed oils in infant formulas and their nutritional relevance.44:07 Discussing dietary strategies to optimize breast milk supply during the postpartum period.46:59 Discussion on the pressures new moms feel to lose weight postpartum and the importance of focusing on health instead.

LMNT Electrolytes: Free Gift with Purchase!Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!Free Week of the Jen Health Membership - Neck Plan:Are you someone who has consistent neck pain or issues? Always searching for the crack? Want to finally get lasting relief?! We have a full Neck and Upper Back Plan that you can follow in our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. You get your first week for free! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!We think you’ll love:Jen Health Monthly DiscountLow Back Pain GuideJen’s InstagramDom’s InstagramYouTube ChannelFor full episode show notes and resources, visit: https://jen.health/podcast/408What You Will Learn: 2:01 They address common misconceptions regarding spinal alignment and the effects of adjustments.4:13 The hosts reference a 2015 study about the mechanics of spinal manipulation.6:25 Impact of Manipulations on PainDiscussion on how manipulations affect pain perception and brain response.7:32 A study is mentioned regarding the effectiveness of spinal manipulation at different sites.8:54 The hosts explain that manipulations have a wider effect beyond the targeted area.10:27 They discuss the benefits of combining manipulation with exercise for better outcomes.12:28 The hosts mention alternative methods for pain relief if manipulation is not preferred.

VivoBarefoot Discount:We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!There's a bonus promo going on until May 15th! You can get a special 25% off using code TOB25 at checkout. This code works on all shoes that are not discounted and doesn't work on the Senus Slide, Senus Yin, and  Gobi Sneaker.**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.LMNT Electrolytes: Free Gift with Purchase!Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!Free Week of the Jen Health Membership:Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!Dr Brannon's Resources and Links:Optimal Bio WebsiteDr Brannon's InstagramOptimal Bio Youtube ChannelOptimal Bio Facebook PageFree Hormone HandbookWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelFor full episode show notes and resources, visit: https://jen.health/podcast/407What You'll Learn from Dr Brannon: 02:55 Dr. Brannon shares his journey and the founding of Optimal Bio, focusing on hormone health.04:54 Dr. Brannon discusses the misconceptions about women's mental health related to hormonal changes.06:10 Emphasis on testosterone's crucial role in overall health and its decline over the years.08:38 Dr. Brannon explains how testosterone affects every cell in the body and its importance for mental health.11:47 Exploration of how environmental endocrine disruptors affect hormone levels and health.15:43 Dr. Brannon identifies major environmental chemicals that disrupt hormone balance and their consequences.17:05 Discussion on the rising infertility rates among men and the shared responsibility in infertility issues.18:00 Environmental Impact on HormonesExploration of environmental factors, like phthalates, affecting hormone health and fertility.24:18 Introduction to bioidentical hormone replacement therapy and its advantages over synthetic options.27:16 Recommendation for beginning hormone therapy at age 18 for optimal health benefits.30:14 High retention rate of patients seeking hormone optimization and their satisfaction with results.33:04 Dr. Greg shares his journey from skepticism to belief in the benefits of hormone therapy.34:42 Dr. Greg outlines five key factors for optimal health: sleep, nutrition, exercise, stress management, and hormone restoration.35:42 Comparison of synthetic and bioidentical hormone replacement therapy, highlighting safety and efficacy.39:44 Emphasis on the necessity of certain supplements due to nutrient depletion in modern diets.