Is high-intensity exercise bad for PCOS?
Have you been told that high-intensity exercise is bad for your PCOS?
Maybe it’s just me, but it seems like fitness culture is always trying to make ONE form of movement the best form of exercise.
But how does that leave room for personal preference? Fluctuating energy levels? Unique goals? Individual phases of healing?
Here’s a little nuance to all the fear-mongering around high-intensity exercise.
The reason why so many “influencers” or even health care professionals push against high-intensity exercise is because:
Many women are treating exercise as a means of burning as many calories as possible rather than a means of supporting their holistic health
Women with PCOS have been shown to produce more cortisol than the general population and have a greater adrenal response to stress. High-intensity exercise can contribute to these factors, exacerbating PCOS symptoms.
That being said, there are many benefits to a solid sweaty workout IF conducted in a way that is supportive of your hormones. The key is tuning into your body and how you feel.
Did you feel energized or depleted?
Did sleep improve or worsen?
Was it both challenging AND enjoyable?
Did it create more calm or more anxiety?
Is your period becoming more or less regular?
Your body is your ultimate guide!
7 Strategies To Enjoy Workouts Without Making Your PCOS Worse
That being said, if you’re feeling a vigorous workout session, here are 7 strategies to keep in mind that will help you reap the benefits like improving your insulin sensitivity and lowering androgens without increasing your cortisol and worsening your inflammation.
Have a pre and post-workout snack.
If you’ve bought into the idea that fasted exercise is the way to go, think again. Research shows that women don’t do well in fasted training, increasing cortisol and inflammation and driving poor recovery and sleep quality.
It is important to note that exercise alone is a stressor on the body. Exercise only becomes beneficial if and when the body is able to adapt, becoming more resilient. Lacking proper fuel not only impeeds optimal recovery but adds an additional stressor of undernourishment.
So to properly fuel your body before and after a workout, opt for 15g of protein and 15-20g of carbs depending on the level of cardiovascular exercise involved before a workout. This can look like:
two eggs + a cup of blueberries
a protein bar (often contains both protein + carbs)
protein shake + banana
1 cup greek yogurt + two tangerines
For a post-workout, aim for a minimum of 30g of protein after. You can also schedule a balanced meal as your post-workout, using the PCOS Plating Method of 1/2 a plate of non-starchy vegetables, 1/4 carb, and 1/4 protein.
Eat enough protein and carbs throughout the day.
And I’m not talking about protein bars and protein shakes! I’m talking about high-quality animal proteins that are not only supportive of muscular recovery but contain essential amino acids that support mood, sleep, and sustained energy. These protein sources include:
Chicken
Grass-fed beef
Seafood
Organ meats
Grass-fed dairy
Eggs
Bone broth
Getting enough protein is especially important for women because our protein needs shift throughout our cycle! Research shows that women on average experience a 12% increase in protein need in their luteal phase! That means if you’re not getting enough of it through your diet, the body will get it by breaking down your muscles, and that is definitely not what the direction we’re trying to go down!
So how much protein is enough protein? Typically we’re aiming for anywhere between 0.8 - 1.2g/lb of body weight a day.
Hydrate with minerals.
When you exercise, blood and resources are diverted away from the gut which reduces the ability for the digestive system to absorb fluids appropriately. To combat this, getting enough minerals in your water promotes just enough pressure in the digestive tract to support absorption.
Minerals such as potassium and sodium play a crucial role in not only the body's hydration process but in maintaining insulin sensitivity, supporting adrenal function, and maintaining digestion. Improper hydration can lead to dizziness, poor recovery, or added adrenal stress.
If you in the market for a mineral supplement to add to your water, CURE Hydration is one of my favorite go-to electrolyte drink mixes! Click HERE to start optimizing your hydration and use the code WOMANWISE20 to get 20% off your first order.
Prioritize rest and recovery.
If you are experiencing chronic fatigue, poor digestion, period problems, sleep problems, hair loss, and mood swings, chances are the balance of exercise vs. recovery is a bit off-kilter.
That is why so many of my clients who try to lose weight through intensive exercise often don't see the changes they are looking for. The body isn’t merely an algorithm that you can manipulate through sheer grit. It has too many centuries of survival built into its DNA to be so easily overrun!
This is where rest and recovery comes in. Rest provides your body with the opportunity to repair and rebuild muscles, allowing them to grow stronger and more resilient. Additionally, rest allows for the restoration of energy levels, prevention of burnout, and reduction of injury risk. You’re not doing your body any favors by pushing it past its limit. Especially with PCOS, your body will definitely tell express a hard “no” when you’ve hit that limit, but it’s up to you to listen, respond, and respect that message.
Spread it out.
Along the lines of rest and recovery, diversifying your workouts throughout the week can be a game changer in keep cortisol low while reaping the insulin-supporting and anti-inflammatory effect of high-intensity exercise. In fact, research show that women don’t need high volumes of exercise in order to see benefits. Rather, quality and cadence make the biggest impact on fitness and health outcomes.
Here’s what a sample workout plan can look like in a week that is supportive of recovery and optimizes hormone health.
Monday: strength + resistance training
Tuesday: high-intensity training
Wednesday: restorative movement
Thursday: strength + resistance
Friday: high-intensity training
Saturday: restorative movement
Sunday: recreational movement
Sync with your cycle.
Did you know that your cycling hormones have an huge influence on your energy, preferences, and even pain tolerance? Have you noticed that a certain form of exercise can feel great at one part of your cycle and be completely debilitating in another? Well it’s not all in your head!
If you’re willing to get quiet and tune into your body rather than rely on rigid workout regimens, you may begin to notice a natural ebb and flow towards different forms of movement throughout the month.
Feeling a bit disconnected from your cycling hormones? You’re not alone. Click HERE to get to know the basic phases of your menstrual cycle.
So here’s a quick rundown of the inner happenings of your hormones throughout the month and how to best sync your exercise to align with your natural rhythms.
Menstrual Phase: Estrogen and progesterone are on the decline which increases the body’s need for comfort and decreases the body’s tolerance for pain. This is a great time to integrate gentle form of exercise like yoga and pilates. There is also research that shows short intervals (i.e. sprints) can provide an anti-inflammatory response to the body which can reduce menstrual cramps. If you’re up for it, these forms of exercise typically only require a short stent of 20-25 minutes.
The Follicular Phase: Estrogen and testosterone are on the upswing so you may notice a little more pep in your step. Get that heart rate up by going on a run, taking a challenging hike, or even trying something totally new with movement. Many women share an inner need to be more active in this phase as they experience a boost in energy.
The Ovulation Phase: It's the main event of your menstrual cycle! With peaking estrogen and testosterone take advantage of your hormone superpowers! Sign-up for a spin class, kick some butt in a boxing class or get a good sweat with circuit training.
The Luteal Phase: Within the luteal phase, there are two halves with distinct hormonal shifts. In the first half of your luteal phase, progesterone is on the rise which will promote more restful sleep and level mood. This is a great time to explore more steady-state forms of movement like a leisurely run, jog, or bike ride. However, as you enter the second half of your luteal phase, you may notice a drop in motivation for intense exercise as energy levels drop. Within this phase, your protein, carb, and mineral needs can go up, which leaves you more susceptible to under-fueling. This is also the phase where recovery is slowed, making workouts that felt amazing in your follicular phase feel not-so-great in the second half of your luteal phase. This is the perfect time to check in with your body and slow down. Take advantage of this phase by prioritizing mobility, stretching, and other technical aspects of our exercise.
Final Thoughts
There is no need to be afraid of certain forms of exercise for PCOS! When choosing a form of exercise that works for you, the most important factors are:
How you feel in your body
What you enjoy
What your symptoms + labs are telling you
After all, movement should be a means of reconnecting to your body and celebrating everything does for you! It should NOT be a form of punishment or a moral obligation.
Looking for support with your hormone health? Here are a few ways I can help!
We’re currently taking applicants for Private Nutrition Counseling. Click HERE to send in your application. Spaces are limited and applicants will be reviewed and contacted in the order they are received.
Get on the waitlist for our next round of the PCOS Blueprint, my signature 10-week group program that walks you step-by-step through the process of resolving your PCOS symptoms. Click HERE to add your name to the waitlist and be the first to know when we open for enrollment.
