What do experts say about exercising with PCOS?

Experts in the Huberman Lab podcast, including Stacy Sims and Sara Gottfried, provide valuable insights on exercising with PCOS.

1. Cardio and Resistance Balance:

   • Gottfried suggests a mix of cardio and resistance training, with a focus on cardiometabolic health. She recommends about one-third cardio and two-thirds resistance training, supported by a synthesis of literature indicating this combination optimizes health outcomes, especially for disposing of glucose in people with PCOS 1.

2. Minimizing Chronic Cardio:

   • High-intensity endurance exercises, often referred to as "chronic cardio," can elevate cortisol levels, which may be detrimental. Gottfried experienced this personally, finding her cortisol levels three times higher than normal while doing chronic cardio. She suggests more adaptive exercises like yoga and Pilates to better manage cortisol and improve overall health 1.

3. Athletic Considerations:

   • Sims points out that PCOS is prevalent among Olympic-level athletes due to higher androgen levels, which enhance recovery time and baseline testosterone. Hence, exercises should be tailored considering these aspects, ensuring they do not exacerbate symptoms 2.

In summary, balancing cardio and strength training, reducing chronic cardio, and considering individual hormonal profiles are key strategies when exercising with PCOS. Always consult with healthcare professionals to customize an exercise plan that fits your specific needs.