@gabbituft: PCOS: polycystic ovarian syndrome. - Which is better for women with PCOS - strength training, aerobic exercise, or nutrition? - The research AND my personal experience with personally coaching over 1000 clients in the last 13 years, all points to the combination of all three. - PCOS symptoms typically stem from the ovaries producing more androgens, commonly androstenedione, and less Sex Hormone Binding Globulin (SHBG). The root cause of this tends to be higher insulin levels in the blood stream and ultimately, higher levels of insulin resistance. - Since higher levels of insulin and insulin resistance have been shown to see improvements in all three options mentioned above, my method for the past 13 years has been to incorporate all three of these. In order of importance: - 1. Nutrition: Specifically ketogenic nutrition has been shown to lower insulin resistance and fasted insulin levels, reduce body fat, and a decrease in hunger cravings due to the satiating effects of the ingested fats. - 2. Cardiovascular exercise: 4x more effective at body fat loss than strength training alone. Reducing body fat reduces the overall BMI percentage which has been linked to reduced insulin levels and also reducing hunger cravings. - 3. Strength training (ST): Conflicting results in most studies and meta-analysis. ST has shown trivial decrease in the free androgen index in some studies and meta-analysis, while others show a rise in androstenedione AND a decrease in SHBG (negatively impacting PCOS symptoms). Other studies show an increase in SHBG. However, in all studies it was shown that ST reduced insulin resistance and fasted insulin levels, which is the root cause of many PCOS symptoms. - CONCLUSION: Focus your time on ketogenic nutrition first, then on cardiovascular exercise, and finally the least weighted of the three is strength training. This is what has provided incredible results for my clients for both aesthetics AND reduction in PCOS symptoms. - Sending love and light and energy for success! - Gabbi - #pcos #polycisticovarysyndrome #keto #Fitness #fitnesscoach #nutritiontips #nutritionist

Gabbi

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Thursday 09 March 2023 12:03:50 GMT