A8 Podcast Presentation

Taylor Mae Spratt

What is PCOS?

PCOS stands for Poly Cystic Ovarian Syndrome. This disorder effects 1 in 10 women and is caused by hormonal imbalances. Some side effects of PCOS are acne, weight gain, difficulty to lose weight, and sometimes infertility. Women with PCOS sometimes are seen as pre diabetes because of they usually have insulin sensitivity. There is still a lot unknown about this disorder, and since obesity is rising there are more diagnosis of PCOS in women.

Even if you do not have PCOS, these nutrition tips are helpful for everyone!
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Tip #1: Lose Weight (if you need to)

Losing weight helps with insulin sensitivity, which most women with PCOS have. Losing weight can reverse the effects of PCOS.

Tip #2: Be More Active

Exercise also helps improve insulin sensitivity. Aerobic and strength training are best for women with PCOS.

Tip #3: Eat a Low Glycemic Diet

Eat less sugar and carbs. Eat more vegetables and protein.

Tip #4: Eat Regularly, but Not Too Frequently

Spacing meals out every 4-5 hours can help improve insulin sensitivity. You should have more substantial meals and do less snacking.
Below are exercises you can do without any equipment. They're also great strength training exercising for women with PCOS. Just find a rock, and these workouts will get you equal or even better results than just going to the gym. Below are a few of my personal favorites!
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Squat to Overhead Press

  • Clutch the rock to your chest
  • Drop to a deep squat
  • Stand

Walking Lunge with a Twist

  • Hold rock at arm's length
  • Lunge forward at 90 degrees
  • Twist torso away from the leg behind you
  • Repeat


  • Put the rock out in front of you
  • Bend down, pick it up
  • Put arms above head
  • Slam the rock as hard as possible on the ground

Weighted Get Up

  • Lie in a sit up position with rock at chest
  • Sit up using the rock to push you forward
  • Stand
  • Lay back down carefully


The nutrition tips from Nutrition Diva, especially the low carb and sugar tip, should be implemented into our students' lunches. Carbs and sugars are detrimental to student health. Also, an active lifestyle should be encouraged. There are many schools that offer after school running clubs or other exercise activities.

For students with low SES a strength based training workout with a rock is a free way to still be active. Students should be introduced to numerous free, fun ways to work out and be active. A gym membership or workout equipment is very expensive, especially for students whose families may not have the means to support them.