Ep 80: Is Cardio Bad? And 5 Things to Eat Before a Workout with PMOS (PCOS)

If you've ever finished a workout feeling more depleted than energized, or spent so long trying to find the "right" way to exercise with PMOS (PCOS) that you never actually got moving, this episode is for you.Exercise is confusing in the PMOS space. Is cardio bad for your cortisol? Should you be cycle syncing? Is HIIT off the table? The advice online is everywhere, making it hard to know what to trust, or if it's even worth the stress.In this episode, we're cutting through the noise and bringing some evidence-informed nuance back to the conversation. We cover:Why exercise feels so hard to stick to with PMOSHow your cortisol levels change after exercise What changes across your menstrual cycle, and whether you should cycle sync or notHow cardio, strength training and restorative movement all support your hormones, in different ways5 pre-workout snacks that keep you fuelled, energized and set up your hormones to actually recoverThis isn't about finding the "perfect" workout. It's about building a sustainable relationship with movement, one that's backed by fuel and a little more self-trust.Our PMOS Recovery Program opens this Fall. Go from guessing every action to finally understanding how to improve your hormones, without the extremes. Three months of coaching and community to learn everything you need to know to manage PMOS feel like yourself again.Join the Waitlist ReferencesFueling for sports nutrition eating for activity. (2023, January). https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eating-for-activity.pdf Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587–591. https://doi.org/10.1007/bf03345606 International evidence-based guideline for the assessment and management of polyendocrine metabolic ovarian syndrome (formerly PCOS) 2023. (2026, May). https://www.monash.edu/__data/assets/pdf_file/0003/3379521/Evidence-Based-Guidelines-2023.pdf Jurczewska, J., Ostrowska, J., Chełchowska, M., Panczyk, M., Rudnicka, E., Kucharski, M., Smolarczyk, R., & Szostak-Węgierek, D. (2023). Physical activity, rather than diet, is linked to lower insulin resistance in PCOS women—a case-control study. Nutrients, 15(9), 2111. https://doi.org/10.3390/nu15092111 Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi-org.ezproxy.lib.torontomu.ca/10.1186/s12970-017-0189-4 Mohammadi, S., Monazzami, A., & alavimilani, S. (2023). Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: A randomized controlled trail. BMC Sports Science, Medicine and Rehabilitation, 15(1). https://doi.org/10.1186/s13102-023-00653-z Sabag, A., Patten, R. K., Moreno-Asso, A., Colombo, G. E., Dafauce Bouzo, X., Moran, L. J., Harrison, C., Kazemi, M., Mousa, A., Tay, C. T., Hirschberg, A. L., Redman, L. M., & Teede, H. J. (2024). Exercise in the management of polycystic ovary syndrome: A position statement from exercise and Sports Science Australia. Journal of Science and Medicine in Sport, 27(10), 668–677. https://doi.org/10.1016/j.jsams.2024.05.015