Cortisol Regulation During Perimenopause With SIT Training

Perimenopause is a powerful hormonal transition — a natural, cyclical shift that can bring both vitality and challenge. But while many women are prepared to talk about hot flashes, sleep changes, and shifting cycles, there’s a less talked about but equally critical player in this phase: your heart — and the hormone cortisol.

During perimenopause, heart health becomes a priority, and understanding how to train your cardiovascular system without adding stress is essential. That’s where SIT (Short Interval Training) comes in — a simple, effective method that supports your heart, builds resilience, and most importantly, helps regulate cortisol.

In this blog post, we’ll explore why women in their 40s need a different approach to cardio, what SIT training is, and how it supports hormonal health — especially cortisol regulation during perimenopause.

Why Cardio Needs to Change in Perimenopause

– and how cortisol regulation during perimenopause with SIT training supports the shift

In our 20s and 30s, many of us could get away with long runs, intense HIIT workouts, or fasted cardio sessions. But once hormones begin to fluctuate — often starting in our mid-to-late 30s — the body becomes more sensitive to stress.

One of the key changes in perimenopause is the way we produce and respond to cortisol, our main stress hormone. Cortisol helps us wake up, adapt, recover, and survive — but when it’s too high for too long, or chronically dysregulated, it can lead to fatigue, anxiety, disrupted sleep, blood sugar imbalances, and increased belly fat.

What’s more, many of the workouts we’ve traditionally relied on for health and fitness — like overly intense cardio — can actually raise cortisol in the wrong way.

Good Stress vs. Bad Stress on Your Heart & Hormones

Here’s the nuance: cortisol isn’t bad. It’s necessary. We want to be able to respond to stress — and then recover from it.

The problem is when we never come down from the peak.

Workouts like HIIT (High-Intensity Interval Training), long-duration cardio, or fasted high-intensity training can spike cortisol too high without giving the body time to reset. This is especially disruptive during perimenopause, when our baseline hormonal buffers (like progesterone) are already decreasing.

SIT — or Short Interval Training — offers a powerful alternative. It creates a brief, strong cardiovascular stimulus… followed by ample rest. This trains your heart to recover, not just to perform.

And recovery is where true cortisol resilience is built.

What is SIT (Short Interval Training)?

SIT is a training method that involves:

▸ 30 seconds of high-effort movement▸ Followed by 60–90 seconds of full rest▸ Repeated for 2–4 rounds

It’s short. Simple. And powerful.

Unlike HIIT, SIT doesn’t keep the body in an elevated heart-rate state for extended periods. Instead, it creates a sharp spike, followed by full recovery — a cycle that mirrors the natural ebb and flow of the stress-recovery rhythm.

This makes SIT ideal for cortisol regulation during perimenopause — it allows the body to strengthen its cardiovascular system without overwhelming the nervous system.

Want to try it yourself? I shared 4 moves over on Instagram —

Benefits of SIT Training in Perimenopause

The beauty of SIT is how much it offers in so little time. Just 10 minutes, 2–3 times a week, can have remarkable effects.

✔️ 1. Cardiovascular Resilience

SIT trains your heart to work hard and recover fast — which improves VO2 max, heart rate variability, and blood pressure regulation.

✔️ 2. Cortisol Regulation

By giving your body time to rest between bursts, SIT trains your nervous system to come back to baseline quickly. Over time, this builds resilience to stress and supports hormonal balance.

✔️ 3. Metabolic Boost

SIT increases insulin sensitivity, glucose uptake, and mitochondrial function — all key in managing perimenopausal weight and energy shifts.

✔️ 4. Time-Efficient

Short bursts. No equipment. No long sessions. You can do SIT from home, in nature, or as part of your existing movement practice.

How to Start SIT Training (Even as a Beginner)

You don’t need a gym or a treadmill to do SIT. You don’t even need much space. What you do need is intention and recovery.

Here’s how to begin:

▸ Choose 1–3 high-intensity moves that elevate your heart rate — like squat jumps, high knees, skaters, or fast step-ups.▸ Set a timer: 30 seconds on, 60–90 seconds off.▸ Start with 2 rounds. Build to 3 or 4 if your body feels ready.▸ Track how you feel afterward — not just in the moment, but the next day.▸ Always prioritise quality of movement and full recovery.

And remember: if you’re experiencing fatigue, joint pain, or feel overwhelmed — start with low-impact variations. Squat + heel lift. Knee drives. Fast-paced marching. It still works.

Want some inspiration, check it out here: 4 MOVES

Cortisol Regulation During Perimenopause With SIT Training: Why It Matters

To thrive through perimenopause, we need more than willpower or intensity. We need movement that’s intelligent — that honours the hormonal shifts happening inside us.

Cortisol regulation during perimenopause with SIT training gives us just that. It allows us to experience healthy, natural stress — without tipping into hormonal chaos. It helps the body do what it was always designed to do: adapt, recover, and rise.

Final Thoughts: Movement That Meets You Where You Are

SIT is a tool. A potent one. But it’s just one part of the bigger picture.

At this stage of life, we don’t need more hustle — we need more wisdom. Yes, challenge. Yes, fire. But paired with softness, stillness, and recovery.

That’s the heart of what I teach in SoulSculpt: strength + softness, structure + intuition, all in one moving practice.

You can integrate SIT into your weekly rhythm — alongside strength training, fascia work, mobility, and breath. You can even use it inside your hormonal window, adjusting for how you feel.

It’s not about doing more. It’s about doing what works — for your heart, your hormones, and your future self.

💛 Want to learn how to move with your hormones, not against them?

▸ Join my online SoulSculpt classes — open to all levels, with replays available.▸ Or come to one of our women's retreats in Spain — a full reset for body & mind.

Let’s train the heart to bounce back — not burn out.

With Love,

Shaini