What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness.

In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover:

• What HIIT and SIT really are (and how they differ)
• Why sprint training is especially important for women’s muscle health and bone density
• What about cortisol and high-intensity workouts? We chat about that, too!
• How HIIT & SIT boost metabolism, VO₂ max, and brain health
• Practical ways to add HIIT or sprint training into your week — at the gym, outside, or at home

Whether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag.

Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones).

Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health.

• Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits 
• The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue 
• Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 

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00:00- 00:50 Intro

00:51- 01:05 Introduction to the Exercise Handbag Concept

01:06- 02:50 Understanding Different Exercise Styles

02:51- 04:11 The Essentials of Every Exercise Handbag

04:12- 09:11 High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT)

09:12- 09:40 Thorne

09:41- 16:30 Scientific Benefits of HIIT and SIT for Women

16:31- 20:44 Incorporating HIIT and SIT into Your Routine

20:45- 21:23 Conclusion and Next Episode Teaser