I am a 25 year old woman with pcos and adhd. What is the optimal exercise for me in terms of overal health and longevity?

For a 25-year-old woman with PCOS and ADHD seeking optimal health and longevity through exercise, Dr. Stacy Sims and Andrew Huberman suggest focusing on polarizing your training. This involves:

1. Resistance Training: This should be a foundational component, aiming to improve body composition, metabolic control, insulin sensitivity, brain health, and reduce cortisol levels.
2. High-Intensity Workouts: Incorporate true high-intensity exercises for additional benefits similar to those of resistance training.
3. Cardiovascular Exercise: While lower-intensity activities like walking or light jogging are good for mental health and spending time in nature, they should complement, not replace, the higher-intensity activities for overall health benefits.

For those who might find high-intensity or complex movements overwhelming, Dr. Huberman recommends getting proper guidance to overcome these barriers, ensuring proper form and safety during workouts 1.

Here are some experts who discuss exercise in the context of PCOS and ADHD:

1. Rhonda Patrick: A health expert and host of the "Found My Fitness" podcast who discusses various health topics, including exercise and metabolic health.

2. Peter Attia: A physician and longevity expert with insights into comprehensive health strategies that often include exercise and its effects on metabolic health, which is relevant for managing PCOS.

3. Andy Galpin: A professor of kinesiology known for his expertise in human performance and exercise physiology, often providing practical advice on high-intensity and resistance training.

These experts have appeared on the Huberman Lab and other health-focused podcasts, discussing relevant topics such as the benefits of exercise for metabolic health and mental well-being.

Based on protocols discussed by Andrew Huberman on the Huberman Lab, here's a week-long workout routine focusing on resistance training, high-intensity exercises, and endurance work. This should be well-suited for optimal health and longevity, especially for someone managing PCOS and ADHD, like yourself.

Weekly Workout Routine

• Monday: Strength Training (Legs)

  • Exercises: Squats, Deadlifts, Lunges, Calf Raises, and Tibialis Work
  • 3-5 sets of 5-10 repetitions for each exercise
  • Rest: 3-5 minutes between sets 1

• Tuesday: Endurance (Zone 2 Cardio)

  • Activity: Jogging, Cycling, or Swimming
  • Duration: 45-60 minutes at a pace where you can hold a conversation but would struggle if it were more intense 2

• Wednesday: Strength Training (Upper Body)

  • Exercises: Bench Press, Rows, Shoulder Press, Pull-ups, and Bicep Curls
  • 3-5 sets of 5-10 repetitions for each exercise
  • Rest: 3-5 minutes between sets 1

• Thursday: High-Intensity Interval Training (HIIT)

  • Activity: Sprints, Rowing, or Bodyweight Circuits
  • Work-to-Rest Ratio: 1:2 (30 seconds of high-intensity effort followed by 1 minute of rest)
  • Total Duration: 20-30 minutes 3
    • 

      1

      Three by Five Protocol

      00:26:03
      
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      2

      Foundational Fitness Protocol

      00:23:41
      
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      3

      Optimizing Exercise Routine

      00:54:19
      

• Friday: Strength Training (Full Body)

  • Exercises: Deadlifts, Cleans, Push-ups, Bodyweight Squats, and Core Work
  • 3-5 sets of 5-10 repetitions for each exercise
  • Rest: 3-5 minutes between sets 3

• Saturday: Active Recovery

  • Low-Intensity Activity: Walking, Yoga, or Light Stretching
  • Optional Light Cardio: 30-45 minutes of zone 1 or light zone 2 cardio (very easy pace)

• Sunday: Endurance (Long Distance)

  • Activity: Running, Biking, or Swimming
  • Duration: 60-75 minutes at a steady, conversational pace 2

Each workout targets a different aspect of fitness—strength, endurance, and high-intensity efforts—ensuring comprehensive coverage for boosting metabolic control, insulin sensitivity, and overall health. Remember to adjust and listen to your body, and consult with a healthcare provider if needed.