This week, I’m diving into a fascinating piece of research I spotted in The Week; a meta-analysis of 82 studies from University College London looking at how physical activity affects menstrual pain and PMS. The findings are striking: women who move less have a 67% higher risk of painful periods and a 22% higher risk of PMS symptoms.

But this episode isn’t just about the data, it’s about how it intersects with real life. I’m sharing my own PCOS story, from being diagnosed at 17 and barely moving, to being 47, active, and experiencing far fewer symptoms. We’ll also unpack the confused (and sometimes misleading) world of cycle-syncing advice online, including what’s genuinely helpful and what’s been oversimplified by social media.

Plus, I’m talking about the growing role of GLP-1 medications like Ozempic and Wegovy: where they can fit into women’s hormonal and metabolic health, and why it’s not a choice between medication or movement. For many women, the two work beautifully together.

Whether you experience period pain, PMS, PCOS, or you're simply curious about how movement and hormones overlap, this episode is all about giving you tools, not rules. Think of it as a realistic, compassionate look at women’s health, packed with evidence, lived experience, and nuance.

In this episode:

The UCL study linking activity levels to menstrual pain and PMS
My PCOS journey: 17 vs 47
What cycle syncing gets right, and very, very wrong
Why influencers and experts like Dr Stacy Sims and Dr Vonda Wright create both empowerment and confusion
How exercise supports hormones, mood, metabolism, and overall cycle health
A realistic approach to training across the menstrual cycle
Where GLP-1 medications fit into the picture
Why movement is a powerful tool but never the only one.

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Period Pain, PMS, PCOS: Why Movement Matters More Than You Think

The Emma Guns Show