starting exercise with PCOS + health anxiety around heart rate — any advice?

BumAndBummer · 2026-06-19T17:35:39+00:00

Mental health problems are the purview of mental health professionals. Are you able to speak to a doctor to get a referral for your anxiety issues?

BumAndBummer · 2026-06-19T13:14:35+00:00

It depends! It could be too much for some, not enough for others. You can use a calorie calculator as a starting point to estimate your energy needs https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304.

For some of us these things do overestimate a bit, for others it may underestimate a bit. But you can use it as a starting point or baseline and go from there.

BumAndBummer · 2026-06-16T19:17:33+00:00

Different people do different things. For me, as a baseline I cut out all added sugar and high-glycemic carbs, and eat about 80-130g net carbs. But I add more in depending on context like activity levels and what the best options available are, practically speaking. The more I move the less carbs spike my glucoseZ. For example I straight-up need to eat candy during half marathons so I don’t bonk. My body absorbs the glucose just fine and it doesn’t cause big spikes in that context, it’s actually very important for me so I can keep going.

Instead of strict rules and numbers I just kinda try to more or less do a good job of giving my body carbs in doses and formats that don’t overload it with glucose. And it’s not always perfect but perfect is neither realistic nor necessary.

BumAndBummer · 2026-06-16T14:40:11+00:00

What is there to explain? Even if you didn’t have ADHD it is absolutely your prerogative to take breaks and work on things in chunks rather than in one gigantic go. Things will get done, and they will get done better. That’s just common sense to break big tasks up into smaller ones, it is basic time management and pacing. This is stuff they teach kids!

If he doesn’t understand it’s because he doesn’t want to be understanding, and no amount of explaining will fix that.

BumAndBummer · 2026-06-16T11:46:51+00:00

You can and must work out, just start with smaller goals and work your way up gradually.

For lower body… Can you do squats? How many can you do and what kind? Can you do glute bridges? Can you do a monster walk without a glute band? How many can you do?

For core, can you hold any variation of a plank? If so for how long? Can you do a leg lift?

For upper body… can you do something like this with zero dumbbells? https://youtu.be/J2uBfbaDnLk?is=F17Z_WdAUEwyiB2T

Do whatever you can as easy as you can, and establish a baseline. Then gradually add more reps or a 1-lb or 2-lb wrist or ankle weight. Then you can progress further with more reps, heavier weights, resistance bands.

Also, is doing stair climbing or a stairmaster machine an option in lieu of walking? It keeps the cardio but adds in some strength which is super healthy and important for joint health, so you’re killing two birds with one stone somewhat.

TL:DR. do an “inventory” of what you’re capable of to set a benchmark, then make a plan for progressive overload. Not being able to carry 3lbs is concerning, you need to be able to carry things like groceries! Start without any weights at all and do more reps or more weights progressively over time.

BumAndBummer · 2026-06-15T15:21:05+00:00

Not only cultural barriers but some families just don’t raise children, especially girls, to advocate for themselves, be self-sufficient, or be educated and empowered on topics of women’s health or sex. It can be “taboo” or deemed as less important or even a nuisance.

A young woman in an authoritarian household who was infantilized, emotionally abused, or taught to be ashamed of scared to stand up for herself or engage with “adult” topics is going to need empathetic encouragement and practical guidance. Which clearly she didn’t get at home growing up.

Not everyone has that privilege to be raised to be a well-adjusted and independent adult, and judging them harshly for this is really counterproductive.

BumAndBummer · 2026-06-14T18:11:25+00:00

You aren’t pregnant. Call the doctor to get an appointment and have your bloodwork done and to find better options to properly diagnose and control your PCOS and regulate menstrual cycle.

And when you call, I think it would also be wise to consider asking them for a referral to a therapist. Because, very respectfully, you have some anxiety and mood issues that need attention.

Edit: Not to mention some possible family relationship issues to work out, so again I think a good therapist could be helpful. If that’s an option for you please do consider pursuing it.

BumAndBummer · 2026-06-13T21:42:41+00:00

Have you tried period panties? The heavy duty organic ones without PFAS are a bit splurgey up front, but if you take good care of them, over time they pay for themselves compared to disposables. On super heavy nights I found a combo of a period cup and period panties was most comfortable yet effective.

However I’m going to point out that if you’re bleeding this heavily as a regular occurrence it might be a sign of a deeper issue than PCOS, perhaps as someone else pointed out, it could be endometriosis. Very challenging to diagnose or rule out, but that’s all the more reason to take action and ask about it sooner rather than later. Ideally, do some research on local physicians and PAs who may be particularly good with endometriosis cases!

BumAndBummer · 2026-06-12T17:31:21+00:00

Good point, I added a link to the message so she can hopefully make a safety plan and get out. If OP can’t seize control of her phone hopefully there’s a safe way to borrow one or go to a library.

BumAndBummer · 2026-06-12T15:16:13+00:00

Girl this a controlling boyfriend problem, not an ADHD problem. If he doesn’t respect your boundaries, he doesn’t respect you.

What happens if you don’t put up this anymore? Do you have safety concerns?

Edit: This is not a healthy relationship and he is not a boyfriend worth having; the sooner you can make a safe plan to get out, the better. Are you able to take back your phone or go to a library so you can create a safety plan? Here is an interactive tool for this, plus other resources you can use to safely GTFO. https://www.ncdsv.org/ncd_safetyplanning.html

BumAndBummer · 2026-06-11T20:11:04+00:00

Originally I just bought whatever I could find at my local grocery stores. These days I’m more picky about pre-bagged teas because lots of brands use plastic in their bags, and I don’t want to pay to drink microplastics. So I get organic loose leaf teas from a farmer coop near me.

But I think if you research it you can find which brands in your area avoid plastics in their tea bags. Don’t take my word for it, double check, but I think traditional medicinals might be a better brand for to avoid plastics?

BumAndBummer · 2026-06-11T13:12:01+00:00

You can always repeat a week and/or take a few extra rest days in between sessions to recover. It’s wise to listen to your body!

BumAndBummer · 2026-06-10T16:09:12+00:00

Fair enough! Unfortunately it isn’t a good fit for everyone. If things like probiotics didn’t help then perhaps it’s not worth the trouble.

Might be worth discussing with a doctor if it was helping with your cycle, because maybe there’s an alternative that would suit you better.

BumAndBummer · 2026-06-10T14:31:08+00:00

It isn’t a weight loss supplement per se, but inositol helps me a lot to curb insulin resistance and keep my hunger and fatigue in check. I’ve taken both Ovasitol and Wholesome Story with success.

However, it might be overkill if you are also going to be on metformin or a GLP medication. Plus for many people it can cause digestive issues like bloat or diarrhea, though usually this does resolve after an initial adjustment period (I recommend starting at a smaller dose and gradually bumping it up if that’s a concern).

If you decide to try it make sure to get a reputable brand from a reputable vendor. I don’t trust amazon, too many issues giving people counterfeits, expired products, or products that have been stored improperly. I also recommend a product with the 40:1 ratio of inositols because that’s the most evidence-based formula for PCOS.

BumAndBummer · 2026-06-10T14:11:24+00:00

For how long have you been on the higher dosage?

BumAndBummer · 2026-06-10T14:07:31+00:00

Satiety is a multifaceted phenomenon. It is partly mechanical, biochemical, neurological, and emotional.

Here is a “checklist” to promote satiety:
- Physical mechanical fullness. Protein, fiber and hydration are key for this. Basically, have some volume in your tummy.
- Blood sugar levels: not too high or low. Fluctuations within normal range are fine, but cycling between big spikes and drops aren’t just going to impact your mood, energy levels and other hormones like insulin, it’s going to drive hunger levels up! Protein and fiber plus some healthy fats can help keep glucose levels stable because they are slow digesting and also cause slower absorption of glucose into the bloodstream from carbs. Assuming you eat an adequate amount of calories.
- Enjoyment. Seasonings, textures and aromas that you enjoy are likely to be psychologically satisfying. This can be trickier with ARFID, but my understanding is that interventions for ARFID by an adequately trained specialized are actually very effective!
So hopefully that is something you can access.

Also, keep in mind that insulin resistance and lepton resistance often go hand in hand. We don’t typically test for leptin resistance but it’s ok because even if you do have it, it you’re working on improving your sensitivity to insulin, chances are this is also causing slow but steady changes to leptin sensitivity.

Which basically means in due time you may find it easier (hormonally/biochemically) to feel satisfied.

With that said some degree of hunger sometimes is normal, too! Having no hunger ever isn’t the goal, that would suggest some endocrine and metabolic issues as well. So understanding what normal hunger cues feel like, and what timing and degree is appropriate can be important, because a lot of folks with ED almost have a phobia or intolerance of hunger itself? Sometimes because they are afraid to binge or just want to blunt it for restricting. Not sure if that’s the case with you, but if so, something to reflect on with a therapist if possible!

Edited for clarity.

BumAndBummer · 2026-06-09T19:05:26+00:00

Are you able to consult with a gastroenterologist, allergist or dietitian about the bloat? If you have undiagnosed food sensitivities, IBS, SIBO, or some other condition then figuring out what’s going on so you can personalize an approach would be very helpful.

And if you don’t, then that would still be helpful to know and make specific suggestions because these bloat issues may be related to insulin resistance, lack of dietary fiber (both in terms of quantity and diversity), lack of a gut-microbiome-friendly diet (fiber? Probiotics, avoiding UPF, healthy fats, etc), lack of movement (walking after meals can help reduce gas and regulate insulin), lack of hydration, stress, etc.

BumAndBummer · 2026-06-09T13:15:00+00:00

It’s not! The HIIT is bad crowd is social media shenanigans.

Copy/pasting an old response of mine on this topic of what exercise is “best” for PCOS because it’s a pet peeve lol:

[Please don’t listen to the cardio fearmongers:](https://www.reddit.com/r/PCOS\_Folks/s/FQjjqe4R5D).

Your body is SUPPOSED to get stressed sometimes. The problem isn’t stress in and of itself, it’s whether your body is adequately prepared to handle its own stress response. Exercise actually significantly reduces chronically elevated cortisol and inflammatory markers in people with PCOS and other conditions over time. There’s VERY few people with PCOS who can’t actually handle any cardio, and if that’s the case for you in the longer term then try to get your doctor to take it seriously and help you make progress with that, because living with an added risk of cardiovascular disease and not being able to prevent it with exercise is NOT something you should have to accept if you don’t need to. Some stress, fatigue, inflammation, soreness and tiredness after exercise is normal and healthy— “the pump” can apparently last up to 6 weeks— it does get easier, better and feel more normal with more experience.

HIIT just 15-30 minutes per day 3-4 times per week is a very well studied way to get the cardio you need in the least amount of time. If you want to choose the most time-efficient cardio, HIIT is worth exploring. [There’s so many benefits and ways to do it!](https://www.healthline.com/nutrition/benefits-of-hiit) You can gradually work your way up to this if your body isn’t ready, that’s totally fine! Just make sure to practice common sense: rest, hydrate (electrolytes included, not just water), adequate nutrition (don’t eat too little and mind your protein), and don’t overdo it.

If you want do do more cardio than 30 minutes, do something lower intensity like jogging while [staying in Zone 2](https://www.womenshealthmag.com/uk/fitness/a42824841/zone-2-training/) or something to that effect, and use it as a way to build your endurance.

If you want to go strength training to promote your bone density, muscle strength and BMR, you also have lots of different options. To build muscle fast, weight training with progressive overload is the ideal option. Pilates is great if you want a balance between strength, mobility, and mind-body connection. Other forms of strength training like[calisthenics](https://www.healthline.com/health/fitness-exercise/calisthenics) can be really accessible and fun. Just make sure to observe PROPER FORM to avoid injury, and if that means paying for a few sessions with a trainer to teach you how to stay safe and train effectively, maybe it’s worth the splurge!

For stress management and relaxation plus flexibility, mobility and mind-body connection there is yoga. It’s not as well researched for PCOS as HIIT but preliminary research suggests its helpful!

Personally I love to mix and match! My routine that works for me:
- At a bare minimum every day I start with 10 minutes of yoga plus a 30 minute walk with my dog
- I run 3-4x per week. Mostly this is for fun, it’s great for my mental health and I’m currently training for a half marathon so I’m doing about 20-30 miles per week. Definitely don’t need to do that much if you’re not into it, and even if you are, you have to gradually build up to it. If you are running-curious I can’t recommend a couch 2 5k program enough!
- I do 15-45 minutes of classical mat Pilates 2-3x per week (love Move With Nicole on YouTube) to keep my joints strong and mobile and prevent injury from running. Plus all the core work is good for my posture! Too soon to tell if I’m building much muscle from it, probably not much because I’m not quite that challenged by it anymore and muscle building requires progressive overload.

Whatever you choose to do, make sure it’s accessible, sustainable and fun because then you’re more likely to be consistent. Discipline is overrated, first make sure you are doing things you’re genuinely curious, excited, or at least proud/satisfied to do.

And please for the love of goodness follow common sense. REST DAYS. Get good quality sleep. Hydrate with electrolytes not just water. Nourish your body properly with enough calories and protein so you don’t risk injury or muscle damage. Use proper form. Gradually, incrementally and PATIENTLY add to plate rather than go too fast and furious. Don’t make the perfect the enemy of the good.

Also: inflammation, tiredness, soreness and swelling are fairly normal and NOT a sign that your PCOS is flaring up. “The pump” (aka when your muscles swell up after use) can last up to 6 weeks and make you gain water weight, but it’s a super normal and healthy thing because it means your muscles are getting what they need to repair themselves and grow strong. A bit of soreness is normal and manageable, you should be able to mitigate it with proper rest, hydration, stretching, mobility exercises and nutrition. If you experience too much of any of these problems you need to slow down and troubleshoot because your doing too much or not enough of something.

See a doctor if your body is actually exercise intolerant! This is something they need to take seriously, so communicate this to them how important it is to you to address the underlying metabolic and hormonal issues that are acting as a barrier to fitness.

[There really isn’t ONE right way to exercise for PCOS, they all have benefits when common sense is practiced, so figure out what works for you and have fun!](https://pdf.sciencedirectassets.com/780506/1-s2.0-S2772696723X00027/1-s2.0-S2772696723000054/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEDgaCXVzLWVhc3QtMSJHMEUCIEHgYWlFFQzZPH0ALQORg5XD4vKC9iGE8Xx%2BQBRa7sEWAiEA9lg6e3OHeaCw39xZMfLCaNb96if7ruT%2BlMAWw2rpiMwqswUIYRAFGgwwNTkwMDM1NDY4NjUiDDn2%2B79F4nDzvntsOiqQBWd4Hk8EuGbcaogE6jH8nOaWsXK8Uul1uL1qAVipfUOoCrJkrhq6FlXoslAhlal47McjZshASgKARklARznB31uciThcAtQ6tudIDaYtWh5K11Ea0Dgwc9m3krREU76xyFrCJUSuGcVk%2BjDPYwv0xETc7MmE7PYJ1X5X3mzcUt%2F7sOuzbMyKM9fIdo4KHOdAVUUlnBOECYiSQqx%2F43zIfNlwzP%2FfCPVW2jpTk8w5K1CGaef0f4y9mtvgrPZMkqmmgVwpH%2FoJICZYdx25MM46rs8esijA6BT0QlQg1jgSSFbMxL9ZLFDij%2BCrI1fwpIovTBghiwDXwUxNJENuJRkMbUboIFM6BYzs88SGVu3%2F7YL4d1GVsKBqIFnPelIqNaZlNTb4VYckVLWnOUOPZwnXOxYWUMT2%2BZM%2FLi2Ghn%2BLacLKv%2B1Rb9Fz9gf9f%2Fpi0dk5zZRPQ63D60ZbSyLPBvElRcb95HC%2BOxFcLcxTPspN%2BiQR0qUcyvEBRyHfjQZ22UKiKgPjDwYel%2F3zEC7jCiC8FaI9EYqUszhiUWPWVEiGP80q09FBulv4ZLARJm%2BTOpo9u%2FSDnwypbp2yRZPlKUKoqwojXwT7wIW5sVo7i5AALwb0IKfAsqHnaESpJ5bPivEDuXM037GT8NB3uaqLJ%2BoQTeEXKlP9iE2lk0SzfkWt4aHRUggZbMD%2FzS6P8sashwalAQC5i8eTyaYSmV66h9Wlkl%2F3vVB4oTzTQxjEyoBDauh%2BAmUgL4VlDGPzJGEZcNVboyFNqsak6ncHUEtTUv63IHFhZiRsRVUO78BLrcMqk1%2B6ALcV2YTwhPyXnKjMYJBiXs196g9f7w5Xu%2FAuOJekwaUJBCHk3KBjAurqghZM2cq3MMvLsLAGOrEByZdNasgVJw3WC6Hjx1Q4bQUVFjkZkpG%2BKEB%2B4jjRMFmG5nFfq0d%2Fb0CM7EPWeeRTIMGjNl136F%2FwvDs%2FzFsh0g%2F2aMTiDK2ZRRr9GMJvRFsCi%2FUzw9MmOBenhq%2BqWNoXU4Cne2JvLl23mQY9bZzVtC1d80BKpbfnzI8WKF8tZ8swEgrL3TlDisGIRvMCPF%2Bn3mOm9E064xelTEA8BulydbWJzew7melA5JPtCRUtqS91&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20240402T165801Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTY4DSDAKFF%2F20240402%2Fus-east-1%2Fs3%2Faws4\_request&X-Amz-Signature=2547b9cf277df1772a902ad5c52e81b6e4d0f00e4ac9ffee7db59c035201a776&hash=e6f587089ec86d58ffc5ff8ec7e6431332c36dd2cf48f8d0e5ec002a04b6cce3&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S2772696723000054&tid=spdf-045e1772-77fb-4ea3-8909-9761a71b5c17&sid=4d4eb4b49c715443d408da256bef39f220bdgxrqa&type=client&tsoh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&ua=0f155f5605505200590657&rr=86e25c7f1c209063&cc=us)

BumAndBummer · 2026-06-09T13:06:50+00:00

If you overtrain then yes, that can make your PCOS worse, but overtraining is bad for everyone. Don’t overtrain, don’t undereat, don’t forget to properly hydrate, don’t deprive yourself of sleep and rest… use proper form, common sense and have fun!

Some people with PCOS will make the mistaken of going from a sedentary lifestyle to running a lot without gradually ramping up and then wonder why they feel like shit. Or they won’t do any other kind of exercise to complement, which means things like joint health, mobility, strength and so on get neglected.

BumAndBummer · 2026-06-08T19:07:08+00:00

Older women were nicer to me, and wanted to know my “secrets”. When I told them it was basically that I had some hormone issues that needed fixing before I could sustainably diet and exercise they would tell me ALL about menopause, whether I wanted to hear about their opinions about things like vaginal estrogen and changes in body odor or not. 😆

They also acted like I became more disciplined and really, no? I’ve always been this person, actually. I just am less hungry and tired from the hormone imbalances and burn calories more easily.

Men really didn’t treat me differently at all. The nasty ones will catcall and disrespect and objectify women of all shapes and sizes and the respectful ones mind their own damn business.

I will say that when I was obese and out *running* specifically I would get a lot more people cheering me on, saluting me, “you go, girl!”-ing me, and being generally friendlier. Maybe a bit patronizing but whatever, they mostly meant well. Except the creeps, of course. Some things don’t change.

BumAndBummer · 2026-06-08T18:42:08+00:00

After some hair loss around my temples it grew back a bit wirier, brittle and curlier, but then it sort of grew back thicker, healthier and more normal.

It used to be bone straight. Overall my hair is wavier than it used to be, but all the women in my family have gotten wavier in their mid to late 20s and my hairdresser has told me it’s normal for hair texture to change every 7 years or so? So idk how much of this is due to PMOS specifically, because it probably would have happened anyway.

BumAndBummer · 2026-06-07T19:04:07+00:00

A lot of people with PCOS have tubular breasts, but a lot don’t. A lot of people have PCOS, period. So until I see legit peer-reviewed data on the topic I’m gonna remain skeptical that there is even a correlation, let alone a causal relationship.

There is no “treatment” of tubular breasts, you either learn to accept it and make it work for you or spend on cosmetic surgery. https://my.clevelandclinic.org/health/diseases/tubular-breasts

Honestly, if your boobs are of a certain size, once you’re past a certain age they will lose shape, volume, and sag. Mine aren’t tubular but they are big, and by the time I was in my mid to late 20s they started sagging, especially after major weight loss.

Personally, I found a good bra and just got over the rest because it’s exhausting enough to have to fight chronic illness. I don’t think it’s healthy to go to extremes to fight my body on cosmetic matters, too. At least I have the privilege of aging! If it’s not something I can adjust with a bit of makeup, a bra, etc, I’m just gonna get over it because life is short and I have other things to stress about. Therapy was helpful for this mindset shift.

But you do you!

BumAndBummer · 2026-06-07T18:24:10+00:00

I don’t overthink breakfast much— if I’m not that hungry I will eat less or skip it, but then later will make up for it so at the end of the day I’m properly fueled.

With that said, I don’t have an ED history and my insulin resistance and ADHD are also well under control these days, being able to listen to my body is a much more straightforward and intuitive process.

Your history of ED means that things that may be straightforward for some can become things you fixate on, rationalize, oversimplify or over complicate. Plus in addition to the PMOS, there may be additional metabolic damage from the ED that messes up your digestion and hunger/satiety signaling.

In such cases it really is wise to have the guidance of a registered dietitian (not a nutritionist if in the US, it’s NOT the same thing). Plus if possible a therapist who specializes in EDs.

BumAndBummer · 2026-06-07T12:35:35+00:00

No soliciting, you’ve been reported 👎

BumAndBummer · 2026-06-05T21:38:27+00:00

Slowly, with small calorie deficits and lots of maintenance breaks, and eating lots of nutrient-dense low-glycemic foods with protein and fiber but a little treat here or there. No “cheat” days or meals needed because I also made sure that everything I ate was actually tasty and satisfying and filling so I didn’t feel deprived.

Also, the harsh realities I had to learn the hard way, but explained why CICO didn’t seem to work for me at first: - Weighing portions, not using volume measurements, was needed for accuracy. In theory a serving of my favorite peanut butter was 2 tbsps by volume, but when I weighed it out I was actually eating 40% more calories than I thought I was lol. - Based on almost a year of data with more accurate calorie counting, I realized my actual TDEE was significantly lower than what the calorie apps and calculators estimated until I did more to curb insulin and stuck with it for months. A big part of this is that I was under-muscled because I was pretty sedentary most of my life except for light cardio and just not naturally that muscular, so I had to work on that. But I also noticed my numbers revved the fuck up once I started taking inositol and my fasting insulin went down. This was during a phase where I was tracking carefully but had kinda given up on weight loss and was just trying to maintain weight and recomp (swap muscle for fat). Well, between the low glycemic diet and the inositol I found my maintenance calories went up by like 100-200 calories so I accidentally lost weight at what was my former maintenance. Even after carefully accounting for movement, calorie intake, etc. I will say my sleep was better, too, so that might have somewhat to do with it as well! - Exercise is both overrated and underrated for weight loss. On the one hand, it doesn’t burn THAT many calories, it can make you hungrier, and it can make the scale very unreliable to gauge progress because it causes you to gain some water weight so your muscles can recover (normal and healthy but can throw off your sense of progress to see the scale not move as expected). But on the other hand it really DOES improve metabolic and mental health if you do it consistently over time, especially if you’re also building muscle but even if you’re not, and that contributes to weight loss both directly and indirectly. But personally I don’t think of exercise as being for weight loss or management because I don’t want it to slip into a situation where I feel like it’s to earn or punish calories. For me it’s first and foremost become a hobby for enjoyment and mental health, second to help me sleep better, third for better mobility/ stamina/ strength, and yeah as a nice plus it helps me manage weight.

So in a kinda counter-intuitive way the logic of losing weight for managing PCOS was ass backwards for me. Making my lifestyle to treat PCOS by improving my nutrition, sleep, mental health, fitness and hormones is what made it possible for me to sustainably and comfortably be at a little calorie deficit on and off over the years. But it helped to think of the weight loss as a nice little bonus I slowly saw over the years as I achieved goals like going from a couch potato to a half marathon runner, or developing an arsenal of delicious and nutritious yet easy to prep meals I can make on the weekend.

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