Episode #174: Physical Activity & Your Mindset

Hi, and welcome back to the PCOS Repair Podcast. In today’s episode, we’re going to be talking about physical activity. I think it’s often misunderstood, especially when it comes to PCOS health—but even just health in general. As we head into the holiday season, it can feel like one more thing we need to do but don’t have time for. So we put it on the back burner and think, “Okay, we’ll just figure it out in January and make a New Year’s resolution.”

Physical activity is really important for our PCOS health, but more important than the activity itself is our mindset around it. As we approach the holidays, this is a great time to reflect on that mindset. Let’s jump in and explore a few shifts that can have a tremendous ripple effect across every area of your PCOS health—even when you feel strapped for time and energy.

So let’s dive in.

First, let’s think about our mindset when it comes to physical activity. Each one of us approaches it differently. Some of us use it as a survival technique—we literally can’t function without some movement, breaking a sweat, or getting our heart rate up. We notice how it impacts the way we feel—all those good chemicals like endorphins and serotonin.

Some people feel like it’s a punishment. It’s the last thing they want to do. And some fall somewhere in between. They know they feel better when they do it, but they’re juggling so much. It’s the thing that gets pushed to the side. Maybe you don’t want to take another shower, redo your hair, miss a little sleep because you stayed up too late, or you have one more thing to finish, so you skip the gym. Wherever your workout usually fits into your day, you give that time away to something else.

So instead of thinking of movement as either survival or a task you “have to do,” I want you to reset your thinking about exercise. I know you can’t really erase how you currently think, but just for this episode, try to imagine starting fresh. Picture explaining exercise to someone who hasn’t been influenced by the “shoulds” or had experiences that shaped their views on movement. Unfortunately, many women with PCOS have a complicated relationship with exercise, maybe because of being told exactly how they should or shouldn’t exercise. So here’s where I want to start.

Let’s talk mindset. If you feel like exercise is your survival tool to handle stress—great, keep that in mind. If you absolutely hate it—we’ll talk about that too. And if it’s something you think would be good for you but you just don’t have time—hang onto that thought. We’ll get to it.

So, first: for the woman who uses exercise as a stress coping tool. You’ve probably heard that intense workouts aren’t beneficial for PCOS. I want to lay that concern to rest. If someone is highly stressed in their daily life, is the 45 minutes of exercise the biggest contributor to cortisol? No. It’s their lifestyle. Exercise might temporarily raise cortisol, but it also improves sleep, appetite regulation, and mood. Even if it’s adding a cortisol bump, it’s helping with how they cope overall.

So in this case, exercise isn’t the issue. The issue is the stress-packed lifestyle. Exercise becomes a coping mechanism—one that feels better than most others because it’s technically self-care. But sometimes we’re really just self-medicating with those good-feeling neurotransmitters.

This is still better than turning to caffeine, alcohol, binge-watching TV, or other numbing behaviors. But we want to find balance. So if you use exercise to cope, I’m not telling you to stop. I am suggesting that you start adding a couple of sessions each week that focus on presence and recovery. Keep your three strength days and two cardio days—but add in a longer nature walk and one gentle session like yoga or stretching. These moments of connection, breathwork, and calm are essential, too.

When we’re lifting or doing cardio, our minds are blank but in go-mode. Can we shift to being in calm, present, wonder-of-nature mode instead? You’re still getting your movement, but it’s nourishing your whole self—not just burning off steam.

Now, for the woman who hates exercise. Usually, that comes from the “shoulds”—that we should run, or do a certain type of workout. But if you want the benefits of exercise—and we all do—start by getting curious. What don’t you like? What might you enjoy?

You don’t have to start big. Just create a habit. Even three times a week is a good start, though I recommend aiming for daily to build consistency. Five workout days, two active recovery days. Recovery can be walking, stretching, yoga—anything gentle. Even a massage counts.

Start with 10 minutes. Pick something you like. Hate squats? Don’t do them. Like walking? Do that. Use the time to listen to a podcast or audiobook, or call a friend. Explore what movement you enjoy and let yourself try things without pressure. Maybe join a class, a sports league, or go with a friend.

Then, for the woman who says she has no time. I want to challenge that. I used to say that, too—during grad school, when I thought 15 more minutes of studying would make all the difference. But I realized weeks were turning into months of “no time.”

We always make time for what matters. If I’m hungry, I eat. If my gas tank is empty, I find a gas station. So if I can skip making my bed 50 times a year to hit my workout goals, that’s a win. Which matters more—an extra workout or a made bed? Workouts give us more energy and motivation to do everything else.

If you’re struggling to fit it in, ask: what can wait? Laundry? Dishes? Not forever, but maybe until after your 20-minute walk. Often we wait to feel motivated, but energy comes from action.

Now, let’s look at why physical activity is such a big deal for PCOS. It’s not about calories. It’s about how it changes our internal environment—improving hormone balance, boosting serotonin and dopamine, and helping us sleep, cope, and regulate appetite.

That’s why it’s so powerful. It improves insulin sensitivity, lowers stress response overall (even if it temporarily spikes cortisol), improves cycles, skin, energy, and emotional regulation. That’s what creates a positive momentum—and it has nothing to do with being “toned” or weight loss, though those can follow.

To change body composition, we need more than just walking. I cover that in the bonus module of the PCOS Root Cause Bootcamp. But just building the habit of movement—no matter how small—is already moving you toward hormone balance, better energy, and easier weight loss.

Now, don’t let that excitement turn into an all-or-nothing mindset. This is one of the biggest traps. You miss one workout, and the whole plan gets tossed. Instead, commit to something every day—even 10 minutes counts. Stretch, walk through an airport, climb some stairs, anything.

I’ve had travel days where I racked up more steps than on a normal day at home, just by being intentional.

Next: match your movement to your energy. With PCOS, you’ll have days with brain fog, fatigue, or inflammation. On those days, give yourself permission to go gentle. A walk outside can shift everything—fresh air, light movement, hydration, and a hot bath afterward can reset your whole day.

Listen to your body. Save the high-intensity for the days you feel good and strong. Being strategic and compassionate with yourself isn’t lazy—it’s sustainable. Don’t let shame and guilt drive your choices. Learn what your body needs and honor that.

So, to wrap up, ask yourself:

• What types of movement bring me joy, calm, or make me feel good?
• What feels worth the effort?
• How can I reframe exercise as nurturing and energizing, not punishing or obligatory?

The goal isn’t a number on the scale or a pant size. The goal is to create a life where movement is a consistent, empowering part of your day that supports both your physical and mental strength.

And yes—it can even be fun. When you support a mindset of movement as a gift to yourself, you’re not just improving your metabolism. You’re building peace, energy, and consistency in how you feel in your body.

If you’re unsure of where to start or feel stuck in the all-or-nothing loop, just remember—your past routines aren’t failures. They’re feedback. Adjust accordingly.

I hope you found this episode helpful. If you have any questions, you know where to find me—I’m over on Instagram @nourishedtohealthy. And if you enjoyed this episode, be sure to subscribe so you never miss a new one.

Until next time, bye for now.