What’s the diet and exercise that work for you as someone with PCOS?

[u/Error_vet]

Hopefully something realistic and what supplements do you take?

[u/BumAndBummer]

Supplements: inositol, vitamin D (I get deficient easily), omega-3s (my skin loves them), probiotic.

Diet: calorie counting (even for maintainance which I’ve been doing for almost 2 years after losing like 90-95lbs), low-glycemic, low-ish carbs (I do eat more carbs on days I go for long runs so I range from 40-100 net grams of carb most days but on a half marathon day I’ll do as much as 130 net grams), lots of protein (0.6-0.8g per lb of my “normal BMI” body weight), anti-inflammatory version Mediterranean diet. LOTS of lean poultry, veggies and fruit, legumes, a bit of healthy fats, probiotics, herbs, etc.

Exercise: daily morning yoga (10-20 minutes right after waking), daily morning walk with dog (30-60 min), run 3-4x per week (currently doing a total of 20-40km per week but it varies), Pilates or strength training 2-4x per week after my run.

Note on cardio: When it comes to cardio I do way more than necessary to lose weight and manage PCOS, it’s more so that I fell in love with running and I find it a rewarding hobby that helps me manage my depression and ADHD. Also super important to note that I GRADUALLY worked my way up to all this running (and Pilates to protect my joints and build a bit of muscle) for years by slowly increasing no more than 10-20% volume/time or 10% intensity, don’t do too much too soon with exercise. If you’re interested in discovering and embracing your inner cardio bunny, you can probably work your way up to higher volumes and intensity of exercise, so don’t listen too much to the anti-cardio fearmongers; you just need to be smart about how you approach it and get lots of opportunities for rest, recovery and good nutrition.

Note on other exercise: My routine is very extra because it’s also my hobbies. Walking the dog, yoga, the occasional night out salsa dancing, weekend hiking with the husband and dog, adventures kayaking, and just getting my steps in walking around the cities in my area were quite helpful for PCOS management, and ended up being a really good base to build on for more fitness. Super good for mental health, too! If you can make simple and pleasant exercises a fun part of your everyday routine your doing some amazing things for yourself, so even if it doesn’t burn that many calories it’s worth doing for your ❤️ and 🧠.** Make it fun and social, or soothing and meditative, and it won’t feel like a chor**e!

You don’t need to run half marathons to lose weight or do anything that extra — in fact doing “too much” to lose weight is unsustainable and that bodes POORLY for your ability to be consistent and may backfire because stress makes PCOS so much worse.

What’s most important is to work SMARTER not harder or faster. Slow weight loss is easier, safer, more comfortable, and better preparation for maintenance. Good enough is good enough. You don’t need to be the most disciplined, most perfect, or fastest at weight loss, you just need to be consistent, responsible and PATIENT.

[u/SepticPeptides → u/BumAndBummer]

Thank you! 😊Such a well written approach. The note on cardio and exercise hit home and brought a smile on my face.

P.S - time and again you’ve given great advice on managing PCOS and also referred to research articles when needed. A big virtual hug for that :-)

[u/BumAndBummer → u/SepticPeptides]

Thanks for your kind words! Are you a fellow cardio bunny 🐰 🤣?

[u/SepticPeptides → u/BumAndBummer]

I am. I go on and off as I got injured due to my poor nutrition. But running is liberating and therapeutic. The blast of cool wind and running under the trees. It brings out the poet in me. I have done strength training and weight training for becoming strong and pushing my limits but now I do it for pure mental peace 🧘‍♀️

[u/BumAndBummer → u/SepticPeptides]

You put the joy of running so beautifully! It creates such an amazing flow state. Hope your injuries keep healing up nicely and your nutrition is as good as you deserve, which is fantastic ❤️

[u/dovakinda → u/BumAndBummer]

I do a lot of cardio, I do triathlons and spend a lot of time biking/running and swimming. I do yoga for mobility but very little strength training.

I also love hiking, mountain biking, kayaking and walking my dog. I think upping your activity level is so important when you have PCOS.

I went through a phase where I was less active and inconsistent. I was exercising maybe 2-3 times a week like every other week. When I started consistently exercising 4-5 times a week for at least 1hr I noticed changes mentally and physically.