In this episode, Sarah Liz King and Elyse Lawry reveal the top five stress management tips crucial for hypothalamic amenorrhea (HA) recovery. Managing stress effectively can significantly impact your journey to reclaiming your health, and we’re here to guide you every step of the way. In this episode, you’ll discover: Internal vs. External Stress: How to identify and manage different sources of stress. Living Slowly: The benefits of dedicating one day a week to self-care and relaxation. Deep Breathing Techniques: Simple yet powerful methods to calm your nervous system. Guided Meditation: How it can build self-compassion and help manage overwhelming emotions. The Importance of Sleep: Why quality sleep is essential for your recovery and overall well-being. Tune in to learn practical tips that will help you reduce stress and support your period recovery journey. Whether you're just starting or looking for new strategies to enhance your progress, this episode is packed with actionable advice. Episode Highlights: [00:00] Introduction and Importance of Stress Management in HA Recovery [04:09] Tackling Internal Sources of Stress [09:01] Regulating the Nervous System through Deep Breathing [11:43] Building Self-Compassion with Guided Meditation [14:37] The Importance of Sleep for HA Recovery Resources Mentioned: Healing HA Program: Join the next round starting July 22nd. Click here to secure your spot. Connect with Sarah: Instagram: @SarahLizKing Website: www.sarahlizking.com Don't forget to subscribe, rate, and review the podcast! Your support helps us reach more listeners and continue to provide valuable content. 🌸✨ Keywords: stress management, hypothalamic amenorrhea, HA recovery, internal stress, external stress, self-care, deep breathing, guided meditation, sleep, period recovery, holistic health

Welcome to another enlightening episode of Holistic Health Radio! 🎙️ I'm your host, Sarah Liz King, and today we’re uncovering the top 5 essential exercise tips for anyone on their hypothalamic amenorrhea recovery journey. Joined by Elyse, we dive deep into how to navigate exercise in a way that supports your body and fosters healing. From cutting out vigorous workouts to redefining what rest means, this episode is packed with actionable insights to help you regain your menstrual health and overall well-being. In This Episode, We Cover: Cutting Out High-Intensity Workouts: Understand why ditching strenuous exercise is crucial for reducing stress and preserving your energy. Removing Your Fitness Watch: Learn how stepping away from tracking can help you cultivate a more flexible and recovery-focused mindset. Embracing Gentle Movement: Discover the benefits of choosing restorative yoga and Pilates to support your recovery without adding extra strain. Rethinking Bone Health: We discuss why prioritising a regular menstrual cycle is more beneficial for bone health than continuing weight training. Valuing Rest and Recovery: Gain insights into the importance of slowing down and allowing your body to truly rest and heal. Why You Should Tune In: If you’re struggling with hypothalamic amenorrhea and looking for guidance on how to adjust your exercise routine to aid in your recovery, this episode is a must-listen. Elyse and I break down practical, evidence-based tips that can make a significant difference in your journey to reclaiming your health. Plus, we share personal experiences and advice that will resonate with anyone facing similar challenges. Don’t Miss Out! Ready to take the next step in your recovery journey? Join our upcoming round of Healing HA, starting July 22nd, for comprehensive support, accountability, and personalised coaching designed to help you reclaim your menstrual health. Sign up today and take advantage of our early bird special for $100 off by using the code HA100off! 🌿 Join Here Listen, Subscribe, and Share: Subscribe to Holistic Health Radio on your favorite podcast platform to stay updated with our latest episodes. Don’t forget to leave a review and share this episode with anyone who could benefit from our tips! 🌸 Follow Sarah Liz King on Instagram for more recovery tips and health inspiration: @sarahlizking Website: www.sarahlizking.com About the Podcast: Holistic Health Radio is your go-to source for insightful discussions and practical advice on hypothalamic amenorrhea recovery, overcoming diet culture, and holistic health. Hosted by Sarah Liz King, each episode is designed to empower you with the knowledge and tools to lead a balanced, healthy life.

In this episode, Sarah and Elyse share their top five nutrition tips for HA recovery, offering practical advice to nourish your body and support your health journey. Join us as we explore: Why starting your day with a nourishing breakfast is crucial for energy and recovery. How to listen to your body's hunger cues and honour them throughout the day. The importance of carbohydrates in HA recovery and how to incorporate them effectively. Strategies to face food fears and develop a healthier relationship with eating. Tips for identifying and addressing sneaking food restrictions that may hinder progress. Whether you're beginning your recovery or seeking new insights, this episode is packed with actionable tips to empower your journey towards a regular menstrual cycle and food freedom. Subscribe now to Holistic Health Radio for more empowering episodes and be sure to join the newsletter list for more tips and support. ❤️ Download your FREE period recovery checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube   

Hey everyone, it's Sarah Liz King here! 🌟 After a much-needed break, I’m finally back on Holistic Health Radio. You might have noticed my absence, and I wanted to share what’s been going on behind the scenes. I’ve been navigating through a challenging period of burnout, feeling overwhelmed, and even dealing with depression. It was a tough journey, but I realised the importance of stepping back and seeking support. In this episode, I open up about my experience with burnout and the steps I took to recover. Whether you’re dealing with eating disorder recovery, hypothalamic amenorrhea, or just feeling burnt out, this episode is for you. I discuss how crucial it is to focus on self-care and remind ourselves that ‘done is better than perfect.’ Key Takeaways: 🔹 Burnout can happen to anyone, even those on a recovery journey. 🔹 Seeking professional support is vital for overcoming burnout. 🔹 Stepping back from non-essential tasks and prioritizing self-care can help restore your energy and enthusiasm. 🔹 Embracing a ‘done is better than perfect’ mindset can prevent burnout and promote overall well-being. I’m excited to continue our journey together, focusing on health, recovery, and self-care. Don’t forget to like, comment, and subscribe for more episodes.  ❤️ Download your FREE period recovery checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube  #BurnoutRecovery #EatingDisorderRecovery #HypothalamicAmenorrhea #MentalHealth #SelfCare #HolisticHealth #podcast

In this episode, Sarah engages in a compelling conversation with Dr. Cate Howell, delving into various aspects of women's mental health and well-being, particularly during significant life transitions like menopause, marital separation, and beyond. Key Discussion Points: Women's Mental Health During Menopause: Dr. Howell sheds light on the mental health challenges women may face during perimenopause and menopause, including fluctuations in hormonal levels leading to symptoms like depression and anxiety. Strategies for Self-Care: The conversation explores holistic approaches to self-care, emphasising nutrition, exercise, adequate sleep, stress reduction, and seeking professional support when needed. Navigating Life Transitions: Dr. Howell shares personal experiences and coping mechanisms during challenging life transitions, highlighting the importance of support networks, therapy, and self-compassion. The Concept of Flourishing: The term "flourishing" is defined as thriving, finding fulfillment, and experiencing joy in daily life activities. Dr. Howell emphasises the significance of recognising one's unique strengths and the potential for positive change. Encouragement for Personal Growth: Listeners are encouraged to embrace their inherent value and resilience, even during times of difficulty, and to acknowledge the small steps toward growth and well-being. Connect with Dr. Cate Howell: Website: https://www.drcatehowell.com.au/ Facebook: Dr. Cate Howell Books and resources ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

Join host Sarah Liz King as she sits down with Holly McKnight to discuss her inspiring journey of overcoming an eating disorder. From the challenges of seeking help to the transformative role of recovery coaching, Holly shares her experience of navigating through the ups and downs of recovery. Discover how she conquered anxiety, food fears, and achieved a life of freedom she once thought impossible. Holly's story offers hope and practical insights for anyone on their own path to recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

In this episode, Sarah-Liz King discusses five things that you should stop wasting your money on in hypothalamic amenorrhea recovery. She explains why hormone tests, hair follicle analysis, organic food, herbs and tonics, gym memberships, and expensive clothes are unnecessary and not beneficial for recovery. Instead, she emphasises the importance of lifestyle changes, nutrition, stress management, and exercise in the recovery process. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

In this episode, Sarah Liz King discusses common breakfast mistakes that can contribute to losing your period or delaying its return in hypothalamic amenorrhea (HA) recovery. She highlights six key mistakes and provides guidance on how to fix them. The mistakes include delaying breakfast, not eating before exercise, thinking coffee is a meal, overdoing fibre intake, not serving yourself enough, and avoiding certain foods. Sarah emphasises the importance of a balanced and energy-dense breakfast to support HA recovery and overall health. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

Welcome back to the channel! In this episode I share my personal journey of how I reversed osteopenia (low bone mineral density) after an eating disorder and 10 years with a missing period. I share the exact steps I took to achieve normal bone mineral density including regaining my menstrual cycle and recovering from hypothalamic amenorrhea, engaging in progressive overload and strength training for bone health, focusing on nutrition like having enough calcium each day and the correct balance of macronutrients, prioritising rest and recovery, ensuring energy available and good vitamin D levels, and practicing patience for long-term improvement. Some key moments from the episode include: 00:00 Introduction and Receiving My Osteopenia Diagnosis 05:34 Regaining Menstrual Cycle and Estrogen Levels for Healthy Bones 08:23 Progressive Overload and Strength Training to Increase Bone Mineral Density 10:26 Nutrition and Building Blocks for Bone Health 14:31 Rest and Recovery 16:24 Energy Availability and Vitamin D for Bone Health 18:18 Patience and Long-Term Improvement 20:12 Conclusion and Support Programs This is just my personal experience and is not intended as medical advice so please seek professional support if you have been diagnosed with low bone mineral density. For help recovering your period check out our group coaching program here: https://sarahlizking.thinkific.com/courses/healing-ha For help with strength training to reverse low bone mineral density see our Better Balance Training program here: https://sarahlizking.com/better-balance-training/ Sign up to the newsletter for weekly recovery advice and inspiration here: https://sarahlizking.com/email-list/

In today's episode of Holistic Health Radio, I'm joined by Millie Thomas, an eating disorder recovery coach, who shares her personal journey of battling anorexia for 15 years and her miraculous recovery. In our discussion, Millie emphasises the importance of taking ownership of one's recovery and making a conscious, consistent commitment to change. Millie also discusses the role of neuro-linguistic programming (NLP) in recovery and provides practical advice for those struggling in their recovery journey. She highlights the power of support and the ability to find joy and beauty in life after overcoming an eating disorder. Key takeaways include: Recovery from an eating disorder is possible, no matter how long or difficult the struggle has been. Taking ownership of one's recovery and making a conscious, consistent commitment to change is crucial. Neuro-linguistic programming (NLP) can be a powerful tool in changing behaviours and creating new neural pathways. Support from a recovery coach or therapist can provide guidance, accountability, and a safe space to navigate the challenges of recovery. Finding joy and beauty in life after overcoming an eating disorder is possible and worth the effort. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

Weekends, often viewed as a sanctuary for relaxation, can paradoxically become a breeding ground for challenges that might impede your journey to hypothalamic amenorrhea recovery. In this podcast, we dissect the potential perfect storm of conditions that, if not navigated mindfully, could hinder progress. Eating Schedule Shifts: Alterations to your eating routine can disrupt the delicate balance crucial for recovery. Discover how to maintain consistency and adequacy in your nutritional intake during the weekends. Snack Neglect: Missing out on important snacks might seem trivial but can be a significant stumbling block. We unravel the importance of each snack in your recovery journey and how to prioritise them. Exercise Dilemmas: The allure of weekend activities may prompt you to unintentionally be more active or engage in higher intensity workouts. We provide insights into making exercise choices aligned with recovery goals without compromising enjoyment. Time Crunch for Rest: Limited time for rest or sleep can elevate stress levels, directly impacting recovery. Explore tips to optimize rest amidst a packed weekend schedule. Social Stressors: Balancing social events without compromising your recovery goals can be an art. Uncover strategies to navigate social situations with ease and grace. Join us in this podcast for actionable tips and strategies on overcoming these weekend-specific challenges in your hypothalamic amenorrhea recovery. Whether you're searching for insights on what to eat for period recovery, exercise strategies, or embracing food freedom, this podcast is your guide to a successful HA recovery journey. ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/

In today's video, we're diving into the world of period recovery snacks and snacks ideal for those on the journey to overcome Hypothalamic Amenorrhea. Join me as I break down the key components that make a snack perfect for recovery, sharing tips on how to eat enough of the right foods to get your period back. But that's not all! I'll be unveiling my top three favourite snacks that have been absolute game-changers in my own recovery journey. Additionally, I'm addressing the controversial but necessary topic of snacks and foods to avoid – because let's face it, understanding what doesn't serve you is just as crucial. If you're on a mission to reclaim your period health and embrace a nourishing snack routine (an essential component of recovery), this video is a must-watch. Hit play, grab your notepad, and let's explore the delicious world of snacks tailored for your recovery journey! 🍎🥑 Grab my comprehensive Hypothalamic Amenorrhea Recovery Snack Guide here! ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/

❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/ In today's episode of Holistic Health Radio I'm joined again by Stefanie Valakas, an expert fertility dietiitan & nutritionist and founder of The Dietologist. Stefanie and her virtual practice are dedicated to excellence in nutrition for reproductive health concerns, fertility & pregnancy. Her passion for nutrition in this space has truly grown from her experience helping her clients online from around the world and also through her own personal experiences of navigating a diagnosis of endometriosis. In this episode we cover all aspects of recovering your periods post partum and answer your most commonly asked questions about the return of your menstrual cycles after giving birth including: 1. Is it common for periods to be delayed or irregular post-partum? 2. How long does it typically take for menstrual cycles to normalise after childbirth? 3. Could breastfeeding be affecting the return of my periods? 4. Are there any specific factors that might delay period recovery in post-partum women? 5. How can I differentiate between lactational amenorrhea and hypothalamic amenorrhea in my post-partum period? 6. Are there any specific markers or signs that can help identify the cause of amenorrhea after childbirth? 7. What role does breastfeeding intensity and frequency play in lactational amenorrhea and its impact on menstrual recovery? 8. What steps can I take to support my body in regaining regular menstrual cycles? 9. Is it possible to regain periods naturally without compromising breastfeeding? 10. What dietary and lifestyle factors might influence post-partum amenorrhea? 11. Could exercise or physical activity affect the return of my periods? 12. Are there any red flags that I should be aware of when it comes to post-partum health and menstrual recovery? 13. Should I consider seeking medical advice if my periods haven't returned after a certain amount of time? 14. What is your approach to tailoring nutritional recommendations for individuals who are simultaneously navigating lactational amenorrhea or hypothalamic amenorrhea after birth? You can learn about how you can work with Stefanie and The Dietologist team below: Website: www.thedietologist.com.au Instagram @the_dietologist and @endo.dietitian Facebook Pages: The Dietologist and The Endometriosis Dietitian Facebook Group: Fertility Friendly Food Podcast: Fertility Friendly Food Trying to Conceive Whilst Breastfeeding with Lana Hirth APD – Fertility Friendly Food Episode 105: https://thedietologist.com.au/podcast-ep/trying-to-conceive-whilst-breastfeeding/

In this episode of Holistic Health Radio, we delve into a mindset that can significantly impact the journey of recovery from hypothalamic amenorrhea (HA). "Unicorn Thinking" is the belief that you're the exception to the rule when it comes to HA recovery. It's a mindset that can delay crucial changes needed to restore your menstrual cycle, as you believe the standard guidelines don't apply to you. We'll explore the reasons behind this thinking, its consequences, and how to overcome it for a healthier recovery. Episode Highlights include: Defining "Unicorn Thinking" Explore what "Unicorn Thinking" means in the context of HA recovery. Understand the belief that you're the exception to the rule.  The Pitfalls of Overconfidence Discover how overconfidence in your unique situation can hinder progress. Recognise the importance of following proven guidelines for recovery. Delayed Changes and Resistance Learn why "Unicorn Thinking" can lead to procrastination and resistance to change. Understand how postponing essential changes can impact recovery.  Overcoming "Unicorn Thinking" Find out how to challenge the belief that you're unique. Explore strategies to align with standard guidelines for a more successful recovery. ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

This episode is proudly supported by my upcoming group program Healing Hypothalamic Amenorrhea, an 8-week, hybrid group and 1:1 coaching program, with supportive materials, hormone nourishing recipes, recovery friendly workouts, and workbooks designed to help you recover your period while improving your relationship with food, exercise and your body. Enrolment is now open with the next course commencing Monday October 16th and is available to participants worldwide. If you are listening to this episode and it’s after October 16th, don’t stress! We run this course a handful of times per year so you have plenty of chances to join. For all the details and to sign up head to www.sarahlizking.com/healing-ha/ In today’s podcast I’m going to be answering all your questions related to how long it takes to recovery from hypothalamic amenorrhea including: Whether the length of time you have a missing period influences your time to recover from hypothalamic amenorrhea and regain your menstrual cycle What are the factors that influence how long it takes to recover your period from hypothalamic amenorrhea The average length of time it takes most people to get their period back from hypothalamic amenorrhea (as little as 3 months in some cases!) Why some people get their periods back faster than others during hypothalamic amenorrhea recovery Reasons why it might be taking longer for your period to come back during hypothalamic amenorrhea recovery ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/

In today’s podcast I’m going to answer all your burning questions about weight gain and hypothalamic amenorrhea recovery including: How much weight do I need to gain to recover from hypothalamic amenorrhea At what low BMI/weight does your period stop? Can you have hypothalamic amenorrhea but not be underweight? Am I underweight if I’ve lost my period? Do you have to weigh a certain amount for your period to start and recover from hypothalamic amenorrhea? Do I have to overshoot my previous weight to regain my period? Can hypothalamic amenorrhea cause weight gain? Will I keep gaining weight even after my period has returned? Should I keep a track of my weight? ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/ ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/ 

In today's episode I'm discussing the best diet to follow when recovering from hypothalamic amenorrhea. During this podcast I answer the most common period recovery nutrition questions including: What food groups should I be focusing on during hypothalamic amenorrhea recovery? How important are carbohydrates when it comes to hypothalamic amenorrhea recovery? What is the minimum amount of calories to eat for hypothalamic amenorrhea recovery? Do I have to eat 2500 calories to get my period back? What does a balanced plate look like during hypothalamic amenorrhea recovery? Do I still need to eat even if I'm not hungry during hypothalamic amenorrhea recovery? How can I eat more without feeling stressed or guilty about it? Examples of what to eat in a day for hypothalamic amenorrhea recovery Meal and snack ideas for hypothalamic amenorrhea recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

In today's episode of Holistic Health Radio I'm joined by Food Freedom and Body Love coach, Victoria Kleinsman. After surviving anorexia, bulimia, binge eating disorder and an abusive relationship, Victoria truly understands what it's like to feel out of control around food and disgusted with the reflection in the mirror. Having alchemised her pain into her passion and power, Victoria helps primarily women, but also men, all around the world to positively transform their relationship with food and their bodies. In this podcast episode Victoria and I discuss: Her own journey recovering from an eating disorder How she overcame the fear of weight gain to reach full recovery The steps she took to turn body hate into body love Why grieving your smaller body is a necessary step in the path towards full recovery How to truly let go of body obsession Why defining your core values is key when working towards food freedom, body acceptance and full recovery from disordered eating What living an unrestricted life feels like and how to hold onto hope if you're on a recovery journey You can connect with Victoria on Instagram here or check out her podcast here. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

Today I'm joined by Ashlee Thomas, an eating disorder advocate and the co-founder of The Secret Burden. After surviving Anorexia and publicly sharing her recovery journey, Ashlee co-founded The Secret Burden with her mum in hope to start the conversation, challenge the stigma and create change in the eating disorder space. In today's episode of Holistic Health Radio Ashlee and I discuss: Her own personal journey with developing anorexia and receiving her diagnosis The factors that led to the development of her eating disorder The ups and downs of her recovery journey as she navigated treatment The biggest eating disorder myths and why dispelling them is important -What inspired her advocacy work within the eating disorder space Removing shame and stigma around eating disorders The importance of education around eating disorders within the community  You can connect with Ashlee on Instagram here and follow The Secret Burden on Facebook here. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube 

This week on the podcast I'm answering several listener questions including: Can restriction or over exercise ruin your metabolism? What are some tips for navigating bad body image days? How to deal with sluggish digestion and feeling full during recovery? What's the difference between menstrual potting and a full period? ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In today's episode of Holistic Health Radio I take a deep dive into the new Barbie Movie and the themes it touches on including body image, self-esteem and societal expectations. In this episode I discuss: The unrealistic body standards of Barbie The contrast between Barbie Land and The Real World and how this mimics a lot of themes between girlhood and adulthood The pressure we place on ourselves due to societal expectations as presented in America Ferrara's monologue Discussion of how social pressures can play out and influence our relationship with food, exercise and our body Why improving self-esteem and self-worth is a cornerstone of healing from disordered eating or an eating disorder Episodes mentioned within this podcast that are worth a listen: Episode 156: How to go from hating your body to accepting and appreciating it Episode 160: Overcoming comparison in recovery with Sabine McKenzie Episode 181: Raising self-esteem and rebuilding self-worth with psychotherapist Natalie A. Rose ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

Are you struggling with exercise avoidance? Maybe you've had bad experiences with exercise in the past, felt ashamed to be seen working out, or are nervous that you'll fall back into compulsive patterns if you start a fitness journey again. Whatever the case may be, exercise avoidance is just as common as compulsive exercise and deserves to be addressed so you can have a healthy and peaceful relationship with exercise again. In today's podcast I go through: What exercise avoidance is Some common reasons why people avoid exercise/struggle with exercise avoidance Signs and symptoms you might be struggling with exercise avoidance Why tackling exercise avoidance is important The benefits of having a healthy relationship with exercise and healing your exercise avoidance Step-by-step guide to overcoming exercise avoidance and reintroducing physical activity safely and peacefully back into your life ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Want support in feeling strong, confident & empowered? Check out our 1:1 online personal training program Better Balance Training. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

TikTok trends can be super tricky especially if you're working on improving your relationship with food, exercise, body image or working on period recovery. In today's episode of Holistic Health Radio, I discuss what "girl dinner" actually is and the pros and cons of this trend, especially for those working on a recovery journey. Some of the points I discuss in the episode are: The definition of "girl dinner" What foods can make up a "girl dinner" The pros of "girl dinner" including honouring your cravings and allowing yourself to eat "imperfectly" if that has become a food rule The downsides of girl dinner including that it may be too low in calories, and could perpetuate unhealthy beliefs about not needing a proper dinner How to create a balanced and nourishing "girl dinner" to ensure you get all the energy you need without having to cook How often you should be having "girl dinner" if you're craving this type of meal during the week. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

Today's episode of Holistic Health Radio is a collaboration between myself and Ciandra Birnbaum, a recovery coach based in the UK and host of the podcast Recover to Flourish. Ciandra was kind enough to have me on her podcast to share more about the intersection between eating disorders and hypothalamic amenorrhea. In this episode we discuss: Our own personal experiences with eating disorders and missing periods due to hypothalamic amenorrhea What causes hypothalamic amenorrhea and which types of eating disorders or disordered eating does it impact? Discussing the reasons why a person might be afraid to recover their period during eating disorder recovery Common misconceptions and dispelling myths such as a missing period making you "sick enough" or a recovered period signifying full recovery from an eating disorder or disordered eating  Types of exercise which are safe to engage in during hypothalamic amenorrhea recovery and which types to avoid Tips for anyone beginning their hypothalamic amenorrhea recovery journey.  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In this episode of Holistic Health Radio, host Sarah Liz King explores the difference between true food preferences and those driven by eating disorders. Through a series of self-reflection questions, she helps listeners determine whether their food choices stem from personal enjoyment or from restrictive rules imposed by an eating disorder. Sarah emphasises the importance of examining emotions, physical and emotional satisfaction, openness to new foods, comfort in social situations, and whether food is chosen for nourishment or as a means of controlling body weight. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea!  ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In this podcast episode, Sarah Liz King addresses a listener's question about low libido even after recovering their period from hypothalamic amenorrhea. She explains that hormones, medication, stress, and fatigue can all impact libido. Sarah discusses the concept of desire and suggests creating awareness and curiosity about increasing desire. She advises against comparing one's libido to others and instead focusing on what feels fulfilling. Sarah encourages listeners to prioritise self-care and explore ways to cultivate responsive desire. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In this podcast episode, Sarah Liz King explores the concept of intellectualising emotions and the importance of feeling and acknowledging them instead. She uses the analogy of waves on a beach to illustrate how people often analyse emotions from a distance instead of immersing themselves in the experience. Sarah discusses signs of intellectualising emotions, such as overemphasis on logic and reasoning, and offers five steps to shift away from this habit. She also shares her personal experience and emphasises the benefits of connecting with and expressing emotions for self-awareness and recovery. Ultimately, Sarah encourages listeners to embrace their emotions and cultivate self-compassion. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In this podcast episode of Holistic Health Radio, host Sarah Liz King addresses a listener question about her approach to clients. Sarah explains that she has never given up on a client, but there are times when she realises that the current treatment is not effective for the client's goals. She emphasises the importance of finding the right treatment team and modalities, and suggests bringing in additional health professionals or exploring different approaches. Sarah also discusses the possibility of inpatient or intensive outpatient care, and encourages listeners to prioritise self-care. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In today's episode of Holistic Health Radio I discuss the importance of deleting certain apps from our smartphones to enhance our healing journey. I focus on apps that can be detrimental to those recovering from eating disorders or hypothalamic amenorrhea, such as MyFitnessPal, step counter apps, social media apps, and intermittent fasting apps. Additionally, I recommend downloading apps like Recovery Record, Mood Kit, Breathe Relax and Focus, and Train Heroic to support recovery. During the episode I emphasise the need for personalised guidance, as well as encouraging you to take breaks from excessive phone use and enjoying real-world experiences. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube  

In this podcast episode, Sarah Liz King discusses the differences between lactation amenorrhea and hypothalamic amenorrhea. Lactation amenorrhea occurs when a woman is exclusively breastfeeding and high levels of prolactin suppress the production of sex hormones, preventing the menstrual cycle. Hypothalamic amenorrhea, on the other hand, is caused by a suppression of the hypothalamus, resulting in low estrogen levels and amenorrhea. Factors such as low energy availability, overtraining, or psychological stress can cause hypothalamic amenorrhea. To determine the cause, factors like feeding frequency, signs of the menstrual cycle returning, cervical mucus, and lifestyle factors should be considered. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

In this episode of Holistic Health Radio, host Sarah Liz King interviews Korey Baruta, an accredited practicing dietitian and credentialed eating disorder clinician. Korey shares their personal journey with an eating disorder and how it shaped their career. They discuss the importance of weight-neutral and trauma-informed approaches to healthcare, as well as the intersectionality of eating disorders with LGBTQIA+ and neurodivergent identities. They also explore the challenges and considerations when working with neurodivergent individuals in eating disorder treatment. Sarah and Korey emphasise the need for individualised approaches and the importance of including diverse populations in research and treatment.  Connect with Korey on Instagram @nutrition.for.every.body and find out more about their services at nutritionforeverybody.com.au   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube     Here are some key moments from the episode you don't want to miss: *The Introduction [00:00:00]* Sarah introduces herself and Corey, highlighting Korey's experience with eating disorders and disordered eating. *Coffee Order [00:01:30]* Sarah asks Korey about their coffee order and they discuss their love for oat lattes and alternative milk. *Gratitude for Self-Discovery [00:03:08]* Korey expresses gratitude for their journey of self-discovery, specifically regarding their neurodivergent identity. *The personal journey and career path [00:11:07]* Korey shares their personal journey with an eating disorder and how it shaped their career as a dietitian. *Influence of neurodivergence on their journey [00:11:42]* Korey reflects on their recent diagnosis of ADHD and how it relates to their experiences with anxiety and insecurity. *Development of the eating disorder and denial [00:18:19]* Korey discusses how their desire to lose weight initially seemed normal, but eventually led to forgoing enjoyable activities and recognizing the need for help. *The inpatient stay and acute psychiatric intervention [00:24:22]* Korey discusses their personal experience with an eating disorder, including the need for a significant inpatient stay and acute psychiatric intervention. *Engaging with an outpatient team [00:26:38]* Korey talks about their recovery journey, which involved regular appointments with a team of psychiatrists, psychologists, and dietitians. *The benefits of feeling better in recovery [00:30:35]* Sarah and Korey discuss the importance of experiencing improvements in physical and mental health during the recovery process to build confidence and motivation. *Weight neutral care and trauma informed approach [00:36:37]* Discussion on the potential benefits of weight neutral care and the recognition of the harm caused by a weight centric approach in healthcare and treatment settings. *Intersectionality of LGBTQIA+ and neurodivergent identities with eating disorders [00:38:15]* Exploration of the higher risk of eating disorders within the LGBTQIA+ community and the intersection between neurodivergent and eating disorders. *Considerations for neurodivergent individuals in eating disorder treatment [00:43:37]* Discussion on the need to adapt traditional eating disorder treatment approaches for neurodivergent individuals, including considerations of sensory processing and sensory stimuli, and the importance of awareness of external and internal senses in the body. *Neurodivergent people and intuitive eating [00:52:03]* Discussion on how intuitive eating may not be appropriate for neurodivergent individuals and the importance of recognising different experiences of hunger and fullness.  *Instances where hunger and fullness don't occur [00:53:26]* Examples of situations where anxiety, stress, being an athlete, or engaging in high-volume exercise can affect hunger and fullness cues. *Individualised approach to treatment [00:55:30]* Emphasising the need for individualised care and tailoring treatment plans to the specific needs and goals of each person with an eating disorder.

In this podcast episode, our host Sarah sits down with Dr. Nicky Keay, a medical doctor specialising in hormones, to discuss hormone replacement therapy (HRT). They delve into the various situations where HRT can be used, with a particular focus on hypothalamic amenorrhea (HA). Dr. Keay explains how HRT can be utilised as a temporary measure to protect bone health in individuals with HA. She provides valuable recommendations for the appropriate use of HRT in this context, emphasising the importance of personalised approaches to treatment. The conversation then delves into the psychological aspects of HA, exploring the potential impact on mental well-being during recovery. Dr. Keay also addresses the issue of misdiagnosis of polycystic ovary syndrome (PCOS) during the recovery process, highlighting the need for accurate diagnosis and tailored treatment plans. Moving on, the discussion shifts to HRT in postmenopausal women. Sarah and Dr. Keay address common concerns and misconceptions surrounding HRT, while also highlighting the potential benefits it can offer. They stress the importance of seeking professional help and finding the right approach to HRT that suits individual needs. Follow Nicky on instagram @drnickykeay Check out Dr. Nicky Keay's website and book here. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube Here are some key moments from the episode you won't want to miss: *[00:00:09] Introduction to Dr. Nicky Keay and her work with hormones in clinical and research settings* In this topic, Dr. Nicky Keay introduces herself as a medical doctor specializing in hormones, discussing her clinical and research work, as well as her book on hormones. *[00:03:03] Definition and purpose of hormone replacement therapy (HRT)* Dr. Nicky Keay explains that HRT involves replacing or topping up estrogen and progesterone in women, and how it varies based on age and different situations. She also mentions the exception for women who have had a hysterectomy. *[00:04:29] Differences between HRT and hormonal birth control* Dr. Nicky Keay compares the synthetic hormones in hormonal birth control to the body-identical hormones in HRT. She explains how hormonal birth control stops ovulation, while HRT aims to top up hormones without suppressing ovulation. She also clarifies the differences in blood test results between the two. *Topic 1: Hormone Replacement Therapy for Bone Protection [00:10:52]*  Discusses the option of hormone replacement therapy (HRT) for bone protection in individuals with low bone density, including the use of estradiol and progesterone. *Topic 2: Duration of HRT in Premenopausal FHA Recovery [00:13:37]*  Recommends a period of approximately six months of HRT under the care of an endocrinologist for individuals with functional hypothalamic amenorrhea (FHA) who are working on recovery and making lifestyle changes. *Topic 3: Monitoring for Return of Menstrual Cycle After HRT [00:17:16]*  Explains the importance of monitoring hormone levels, particularly T3, follicle-stimulating hormone (FSH), and luteinizing hormone (LH), to assess the progress of menstrual cycle recovery after discontinuing HRT, and mentions the possibility of mis-timing and misinterpretation of hormone levels. *Topic 4: Psychological Component of Hormone Replacement Therapy [00:20:28]*  Dr. Nicky Keay discusses the psychological aspect of hormone replacement therapy, emphasizing the importance of feeling in control and having a good partnership in the treatment. *Topic 5: Misdiagnosis of PCOS and Second Puberty [00:21:25]*  The conversation explores the misdiagnosis of polycystic ovary syndrome (PCOS) during the first 12 months of recovery from functional hypothalamic amenorrhea (FHA) and the concept of a second puberty. *Topic 6: Primary Ovarian Insufficiency and Hormone Testing [00:23:25]*  Dr. Nicky Keay explains primary ovarian insufficiency (POI) as a diagnosis of exclusion and the importance of conducting blood tests to determine the hormonal levels and rule out other conditions. *Topic 7: Benefits of HRT [00:30:47]*  HRT can improve quality of life by addressing negative effects of dwindling female hormones, such as mood swings, hot flushes, poor sleep, and bone health. *Topic 8: Forms and Dosage of HRT [00:31:50]*  Different forms of HRT, including gels and patches, are available, and the dosage should start low and be gradually increased based on individual needs. *Topic 9: Long-term use of HRT [00:38:16]*  There is no arbitrary limit on how long HRT can be taken, and it can be continued as long as it is providing benefits and there are no issues or concerns. *Topic 10: Starting HRT in Perimenopause [00:42:26]*  Starting hormone replacement therapy (HRT) in the perimenopause stage is now considered a better approach, syncing it with the individual's erratic cycles and symptoms. *Topic 11: Personalization and Fine-Tuning of HRT [00:39:34]*  HRT should be personalized and titrated according to the individual's needs, with no arbitrary limits. It is important to work with a qualified and up-to-date doctor for the best results. *Topic 12: Importance of Starting HRT Sooner [00:42:58]*  It is no longer necessary to wait until menopause to start HRT. Starting it sooner in the perimenopause stage, when symptoms and irregular cycles are present, is now recommended for better results.

Are you ready to reset and prioritize your recovery journey? In this episode of Holistic Health Radio, Sarah Liz King introduces the "Recovery Reset" challenge as a modified version of the popular 75 Hard challenge. But here's the question: What if there was a way to achieve discipline and mental toughness without compromising your well-being? The Recovery Reset challenge focuses on nourishing your body, practicing mindful movement, rest, and self-care habits. Sarah explains that while the original 75 Hard challenge may not be suitable for everyone, especially those recovering from eating disorders or hypothalamic amenorrhea, the Recovery Reset challenge offers a more sustainable approach. So, what does the Recovery Reset challenge entail? It starts with nourishing your body by having a nourishing breakfast within one hour of waking up. This sets the tone for the day, stabilises blood sugar levels, and provides consistent energy signals to your body. Sarah also emphasises the importance of incorporating all macronutrients in your main meals and choosing nourishing snacks that aid in recovery. But it doesn't stop there. The challenge also includes engaging in mindful movement for up to 30 minutes a day, focusing on activities that align with your recovery goals. And let's not forget about self-care. Taking one day per week to proactively do less and prioritise relaxation and joy is an essential component of the Recovery Reset challenge. Remember, this challenge is not a one-size-fits-all solution, and it may not be enough to fully recover from certain conditions. However, by personalising the challenge and starting with a month, you can develop consistency and hold yourself accountable. So, are you ready to reset and prioritise your recovery journey?  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube Here are some key moments from the episode you won't want to miss: *[00:01:31] Introduction to the Recovery Reset Challenge* Explanation of the recovery-focused alternative to the 75 Hard challenge and its purpose. *[00:02:48] Overview of the Original 75 Hard Challenge* Description of the components and benefits of the original 75 Hard challenge, and why it may not be suitable for everyone. *[00:06:26] Introduction to the Recovery Reset Challenge Framework* Explanation of the motivation behind creating the Recovery Reset challenge and its flexible approach to fostering positive change in recovery. *[00:11:55] Recovery Reset: Component 1 - Breakfast and Consistent Eating* This topic discusses the importance of eating breakfast within an hour of waking up and following the threes formula of three meals and three snacks roughly every three hours. *[00:13:58] Recovery Reset: Component 2 - Nourishing Snacks* This topic emphasises the need for nourishing snacks that provide enough energy and help balance blood sugars, including options like bakery items, yoghurt with fruit and granola, or even fun foods like chocolate or ice cream. *[00:16:29] Recovery Reset: Component 3 - Mindful Movement* This topic focuses on engaging in mindful movement for up to 30 minutes a day, aligning exercise intentions with recovery goals, and avoiding intense workouts or weightlifting. It suggests activities like gentle walks, yoga, or pilates as suitable forms of exercise during the recovery journey. *[00:21:58] Component Four: Setting Aside Time for Self-Care* Importance of prioritising self-care and setting aside 30 minutes every day plus one day a week for rest and relaxation. *[00:23:07] Component Five: Mindfulness and Self-Reflection* Cultivating moments of present awareness, processing thoughts and feelings, and celebrating progress on the recovery journey through five minutes of mindfulness or self-reflection. *[00:25:24] The Recovery Reset Challenge* Introduction to the Recovery Reset Challenge as a sustainable and healthy alternative to the 75 Hard challenge, emphasising the importance of consistency and radical responsibility in one's recovery journey.

Are you someone who has recovered from hypothalamic amenorrhea and wondering if you can train hard again? The short answer is yes, but the long answer is maybe. In this episode of Holistic Health Radio, I, Sarah Liz King, an exercise physiologist and health coach, discuss the conditions that need to be met before increasing exercise and emphasise the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again. I explain that finding the right balance for you when it comes to exercise is key. This means focusing on well-structured training sessions with plenty of rest in between, rather than pushing oneself to do more and risking overtraining, and losing your period again. Adequate fuelling and prioritising rest and recovery are also essential. I recommend working with a sports dietitian or nutritionist to ensure adequate fuelling and protein intake without the need for calorie counting or weighing food.  In this episode, I also provide more specific nutrition tips, such as the importance of consuming enough carbohydrates to fuel workouts and replenish glycogen stores, as well as the role of healthy fats in hormone production. I also discuss the potential benefits of incorporating strength training into one's exercise routine to support bone health and overall well-being. The most valuable lesson from this podcast is that prioritising one's health and well-being when it comes to exercise is crucial. By taking a slow and sustainable approach and seeking professional guidance, it is possible to train hard and enjoy all types of exercise while maintaining a healthy menstrual cycle. So, if you're someone who has recovered from hypothalamic amenorrhea and looking to increase your exercise, make sure to listen to this episode. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" https://sarahlizking.com/email-list/ ❤️ Ready to get your period back? Join my online program Healing HA to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Check out our 1:1 online personal training program Better Balance Training here: https://sarahlizking.com/better-balance-training/ ❤️ If you enjoyed this episode please give it a thumbs up and share any comments or questions you have. ❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube   Here are some key moments from the episode you won't want to miss: *Can I ever train hard again? [00:01:35]* Sarah discusses the conditions that need to be met before increasing exercise, such as having sufficient estrogen levels and regular cycles. *How to know if you have sufficient estrogen levels [00:03:01]* Sarah explains how to know if you have sufficient estrogen levels, including the regularity of your cycle and the flow of your period. *The importance of taking a slow and sustainable approach [00:08:22]* Sarah emphasises the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again when increasing exercise after recovery. *Take it slow [00:10:34]* Sarah discusses the importance of gradually increasing exercise to avoid losing one's period again. *Fuelling adequately [00:11:42]* Sarah emphasises the importance of energy and carbohydrate availability for high-intensity exercise and recovery. *Prioritising rest and recovery [00:18:05]* Sarah stresses the importance of rest and recovery, including getting enough sleep and addressing any soreness or niggles, to avoid burnout and hypothalamic amenorrhea. *Training Hard [00:20:24]* Tips for training hard without losing your period, including rest, intentional time off, and personalised exercise programs. *Periodisation of Training [00:21:28]* Explanation of periodisation of training, including blocks of training for progression, maintenance, and recovery. *Red Flags for Overtraining [00:27:19]* Signs to look out for to avoid overtraining and losing your period again, including poor recovery, inconsistent eating, and old symptoms returning.

In this episode of Holistic Health Radio, Sarah provides advice on how to navigate the fitness industry while recovering from hypothalamic amenorrhea (HA). She addresses a listener's question from Abby, a Pilates instructor, and advises her on how to modify her work schedule and reduce physical demonstrations, as well as tips on fuelling her body and taking breaks to rest. Sarah emphasises the importance of thinking about long-term career goals and transitioning towards them while respecting the body's needs. Sarah shares her own experience of transitioning towards a more sustainable career in the fitness industry. Listeners are encouraged to prioritise self-care and seek support on their recovery journey. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. Here are some key moments you won't want to miss: *Recovering while working as a fitness instructor [00:01:54]* Advice on how to modify work schedule and reduce physical demonstrations while still being able to work as a Pilates instructor. *Fuelling your body while working [00:04:01]* Tips on how to eat and fuel your body while working as a Pilates instructor, including the importance of eating frequently for HA recovery and owning the fact that it's normal to eat. *Thinking about long-term career goals [00:07:53]* Encouragement to think about long-term career goals and how to transition towards them while respecting the body's needs, including considering a career trajectory that is more respectful of the body and protects longevity in the career. *Recovering in the Fitness Industry [00:08:54]* Sarah Liz King shares her experience of recovering from hypothalamic amenorrhea (HA) while working in the fitness industry, and gives advice on how to modify work schedule and reduce physical demonstrations. *Tips for Fuelling Your Body [no timestamp given]* Sarah Liz King provides tips on how to fuel your body while recovering from HA and working in the fitness industry. *Long-Term Career Goals [no timestamp given]* Sarah Liz King encourages Abby to think about her long-term career goals and how to transition towards them while respecting her body's needs.

In this episode (#202), titled 'How I got my period back naturally after losing it for 10 years | HA Recovery Advice, Tips and Q&A,' I take you on a personal journey through my struggle with hypothalamic amenorrhea (HA) and how I successfully regained a regular menstrual cycle using lifestyle changes. Join me as I provide an overview of HA, its causes, and common symptoms. I share my own experience of dealing with a missing period for a decade and the various strategies I employed to finally bring it back. This episode is packed with valuable advice and practical tips that you can apply to your own HA recovery journey. Discover how I identified HA as the root cause of my missing period after initially being misdiagnosed with PCOS. I discuss the lifestyle changes I made, including adjustments to my diet, exercise routine, and weight management, that played a crucial role in restoring my menstrual cycle. Find out how long it took for my period to return and the challenges I encountered along the way. In this episode, I answer frequently asked questions about HA recovery and provide personal insights into topics such as the immediate effects of restoring regular cycles, the concept of going 'all in,' and the highs and lows of my own healing journey. Here are some key moments you won't want to miss: 14:48: I reveal the five main strategies I used to recover my period. 17:14: Learn about the specific foods I consumed to support my period recovery and how I managed days with low appetite. 18:30: Discover how I adjusted my exercise routine and what my workouts looked like during HA recovery. 21:20: I discuss the topic of weight gain and its significance in restoring my menstrual cycle. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode titled "7 Healthy Habits That Can Lead to Period Loss," we delve into the seemingly positive habits promoted by diet culture that can have detrimental effects on our menstrual cycle and overall well-being. We explore how these habits, when taken to extremes, can lead to hypothalamic amenorrhea and negatively impact our relationship with food, exercise, and body image. Firstly, we discuss the practice of training on an empty stomach and its potential consequences for hormonal balance. We explain why providing our bodies with adequate fuel before workouts is essential for maintaining a healthy menstrual cycle. Next, we explore the trend of significantly reducing carbohydrates or replacing them with extra vegetables. While these dietary choices may seem beneficial, we highlight how they can contribute to hypothalamic amenorrhea and the importance of finding a balanced approach to macronutrient intake. We also address the potential dangers of obsessively tracking kilojoules and the negative impact it can have on our mental and physical health. We emphasise the importance of intuitive eating and listening to our body's natural hunger and fullness cues. Additionally, we shed light on the notion of eating "clean" and avoiding all processed foods. While nourishing our bodies with whole, nutrient-dense foods is crucial, we discuss the potential pitfalls of strict dietary rules and the importance of embracing a balanced approach to eating. Furthermore, we explore the tendency to choose the lowest kilojoule/calorie option under the assumption that it is the healthiest choice. We unpack how this mindset can lead to inadequate energy intake and nutrient deficiencies, ultimately affecting our hormonal balance and menstrual health. We also delve into society's relentless hustle culture and its impact on our overall well-being, including our menstrual cycle. We discuss the need for balance, rest, and self-care to support hormonal health. Lastly, we address the habit of prioritising exercise above all else and the potential consequences it can have on our menstrual cycle. We emphasise the importance of incorporating rest days, listening to our bodies, and finding a healthy balance between exercise and other aspects of our lives. Throughout the episode, we provide insights, personal stories, and expert advice on how to navigate these habits in a more balanced and sustainable way. By challenging societal norms and embracing a holistic approach to health, we can cultivate a positive relationship with food, exercise, and our bodies while supporting our menstrual cycle and overall well-being. Tune in to this enlightening episode as we uncover the truth behind these seemingly healthy habits and provide actionable steps to find a healthier and more sustainable approach to self-care.

In this episode titled "The Unspoken Realities of Eating Disorder and Hypothalamic Amenorrhea Recovery," I share my own personal experiences and explore 10 unspoken realities that people with these conditions often face. I discuss the feeling of falling behind in life and the sense of loneliness that comes with feeling like nobody truly understands what you're going through. I also delve into the emotional toll of these conditions, including the intense sadness and constant crying that can feel overwhelming. Additionally, I address the self-doubt that arises during recovery and the deep questioning that occurs with every decision made, even when seeking professional help. I also touch on the potential loss of identity and the search for a new sense of purpose and meaning in recovery. The financial burden of recovery, including the cost of treatment and its impact on employment and finances, is also a reality that I explore. I highlight the difficulty of rebuilding a positive relationship with food and body image and the ongoing nature of this process. Furthermore, I discuss the fear and anxiety around weight gain during recovery and the physical discomfort and digestive issues that can arise during the renourishment process. Overall, this episode offers a candid and personal perspective on the unspoken realities of eating disorder and hypothalamic amenorrhea recovery. It aims to shed light on these often-hidden experiences and provide support and encouragement to those going through the recovery process. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ HA Recovery Roadmap Masterclass - Join me for an informative 60-minute webinar on Thursday April 27th at 7pm where I help you create your own successful recovery roadmap for Hypothalamic Amenorrhea (HA). Click here to join. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Are you struggling with hypothalamic amenorrhea and wondering how to recover your period and reclaim your health? In this episode, Sarah dives deep into your burning questions about HA recovery, covering everything from the causes and symptoms of this condition to the most effective strategies for regaining your menstrual cycle. Join us as we explore the biochemical reasoning for needing sufficient carbohydrates in your diet, the impact of exercise and stress on HA recovery, and the long-term health implications of leaving this condition untreated. Whether you're just starting your recovery journey or looking for additional support and guidance, this episode is packed with insights and tips to help you take the necessary steps towards full recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ HA Recovery Roadmap Masterclass - Join me for an informative 60-minute webinar on Thursday April 27th at 7pm where I help you create your own successful recovery roadmap for Hypothalamic Amenorrhea (HA). Click here to join. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode, we dive deep into the challenges of responding to hunger in eating disorder and hypothalamic amenorrhea recovery. We explore the various reasons why people may struggle to respond to hunger, such as body image concerns, fear of losing control, fear of judgement, fear of weight gain, negative self-talk, and comparison to others. Host Sarah Liz King also provides five practical tips that can be implemented right away to help overcome these challenges and respond to hunger in a healthy and sustainable way. Tune in to gain a better understanding of how to navigate the complexities of hunger in recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In eating disorder and hypothalamic amenorrhea recovery, feeling tired and fatigued is a common experience. It's frustrating and can make the recovery process feel even more challenging. But what are the root causes of recovery fatigue? In this episode of Holistic Health Radio, we'll explore the various factors that contribute to feeling tired during recovery, and what you can do to support your body through this process. One of the key factors contributing to recovery fatigue is nutrient deficiencies. When we're not eating enough or not getting enough of the right nutrients, our bodies struggle to keep up with the demands of recovery. In this episode, we'll discuss the specific macro and micro nutrients that are important for recovery and why they're essential for restoring energy levels. Another factor that can contribute to fatigue during recovery is hormone imbalances. Disordered eating and hypothalamic amenorrhea can wreak havoc on our hormones, leaving us feeling tired, irritable, and out of balance. We'll explore the connection between hormones and energy levels, and what you can do to support your hormonal health during recovery. In addition to nutrient deficiencies and hormonal imbalances, there are many other factors that can contribute to recovery fatigue, including stress, lack of sleep, and overexercising. We'll discuss how these factors impact energy levels and share practical tips for managing them during recovery. If you're feeling tired or fatigued during eating disorder or hypothalamic amenorrhea recovery, this episode is for you. Tune in to learn about the many factors contributing to recovery fatigue and how you can support your body as it heals. Host Sarah Liz King and guest contributor Elyse Lawry share their expertise and personal experience, which will provide inspiration and insights that will help you feel empowered and motivated to stay on track with your recovery journey. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Calorie counting can be a difficult habit to break, especially for those going through eating disorder and hypothalamic amenorrhea recovery. The constant focus on numbers and restriction can create a harmful relationship with food and hinder progress towards a healthier lifestyle. Fortunately, there are five essential tools that can help individuals let go of calorie counting and develop a more intuitive approach to food. Mindful Eating: mindful eating involves being present and engaged while eating, paying attention to hunger and fullness cues, and savoring the experience of eating. This can help individuals become more in tune with their body's needs and develop a healthier relationship with food. Nutrition Education: understanding the basics of nutrition can help individuals make informed choices about their food intake without obsessing over calories. This includes learning about macronutrients, micronutrients, and portion sizes. Addressing Your Fears Surrounding Giving Up Counting Calories: many individuals fear giving up calorie counting because they worry about losing control or gaining weight. Addressing these fears and challenging negative thoughts can help individuals let go of the need to count calories and embrace a more balanced approach to food. Experimenting with Not Tracking Certain Meals/Times: it can be helpful to start small when letting go of calorie counting. Experimenting with not tracking certain meals or times of day can help individuals gradually build confidence in their ability to listen to their body's needs. Seek Support and Practice Self-Compassion: recovery from an eating disorder or hypothalamic amenorrhea can be challenging, and it's important to seek support from a therapist or support group. Practicing self-compassion can also help individuals be kinder to themselves as they navigate this journey. In this podcast episode, we dive deeper into these five essential tools to help individuals let go of calorie counting and develop a more intuitive approach to food. By implementing these tools, individuals can work towards a healthier relationship with food and a more positive overall mindset. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode of Holistic Health Radio, host Sarah Liz King shares six tips for managing eating disorders or hypothalamic amenorrhea recovery while in high school or college. During this podcast, listeners will gain valuable insights and strategies, including: Building and identifying a support system to aid in their recovery journey. Creating a rough eating and exercise plan that promotes a healthy relationship with food and physical activity. Practicing self-care to reduce stress and support overall well-being. Identifying triggers that contribute to disordered eating or negative body image and developing strategies to manage them effectively. Avoiding comparisons with others that may lead to negative self-talk and undermine progress towards recovery. Being patient with the recovery process and celebrating small victories along the way to maintain motivation and foster a positive mindset. Whether you're struggling with an eating disorder or hypothalamic amenorrhea, or supporting someone who is, this episode provides helpful tips and advice to aid in the recovery process while in high school, university or college. Tune in to discover how to prioritise your well-being and achieve the full recovery you deserve while staying on track with your studies. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode of Holistic Health Radio, Sarah Liz King delves into the topic of cutting down exercise during recovery from an eating disorder, disordered eating, or hypothalamic amenorrhea. She identifies six key reasons why it can be challenging to take a break from exercise during the recovery process. Firstly, Sarah discusses exercise addiction as a primary reason for struggling to cut down on exercise. She also highlights the fear of weight gain and negative body image as common factors that contribute to reluctance to reduce exercise. Next, she addresses social pressure and misinformation around exercise, emphasising the societal expectations that often drive people to over-exercise. She also highlights the importance of having support during the recovery process, and how the lack of it can make it difficult to cut down on exercise. In addition to the six reasons she outlines, Sarah includes a seventh bonus reason - the discomfort of sitting with difficult emotions during the process of reducing exercise. She stresses the importance of developing better coping mechanisms to improve overall health and recovery. Throughout the episode, Sarah offers practical tips for those struggling with cutting down exercise, such as setting achievable goals and seeking support from a therapist, exercise physiologist, coach or support group. She also encourages listeners to explore alternative ways to cope with stress and anxiety, such as meditation or journaling. Overall, this episode provides valuable insights into the challenges of cutting down exercise during the recovery process, and Sarah's compassionate and thoughtful approach to the topic makes it an informative listen for anyone looking to prioritise their mental and physical health during the recovery process. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Eating disorders are complex mental illnesses that affect millions of people worldwide. They can manifest in a variety of ways, including anorexia, bulimia, ortherexia and binge eating disorder among others. One of the most insidious aspects of these disorders is the lies they tell us, which can prevent us from seeking the help we need to recover. In our latest podcast episode, "12 Lies Your Eating Disorder is Telling You," we explore the most common falsehoods that eating disorders use to keep us trapped in their grip. From the belief that we're not sick enough to seek treatment to the notion that our worth is tied to our appearance, these lies can be incredibly convincing, even when we know they're not true. In this episode, we delve into each of the 12 lies in detail, offering practical advice and insights into how to challenge and overcome them. We discuss the dangerous consequences of believing these lies and how they can prevent us from living our lives to the fullest. One of the key takeaways from the episode is that recovery is possible, no matter how long you've been struggling with an eating disorder. By recognising and challenging the lies your disorder is telling you, you can begin to break free from its hold and start the journey towards healing and recovery. If you or someone you love is struggling with an eating disorder, this episode is a must-listen. By shedding light on the lies that eating disorders use to keep us trapped, we hope to inspire hope and healing for those who need it most. So don't wait any longer, listen to our latest podcast episode, "12 Lies Your Eating Disorder is Telling You," and take the first step towards recovery today. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode of Holistic Health Radio, we dive into the fascinating world of hormones and their impact on our health and performance. Our guest, Dr. Nicky Keay, is an expert in exercise endocrinology and author of "Health Hormones and Human Potential: A guide to understanding your hormones to optimise your health and performance." Here is a breakdown of what we cover in this episode: Introduction to Dr. Nicky Keay and her work in exercise endocrinology What hormones are and their role in the body Debunking common myths about hormones and health The consequences of suboptimal hormone levels, including relative energy deficiency in sport (RED-S) The impact of undereating and over-exercising on hormones Lifestyle changes we can make to support optimal hormone function, including nutrition and sleep The varied role of sex hormones in the body The importance of the menstrual cycle in protecting our bones and heart health How Hormone Replacement Therapy (HRT) can be a safe and effective option for those in perimenopause and menopause Join us as we explore the science of hormones and how we can optimise them to improve our health and performance. Follow Nicky on instagram @nickykfitness Check out Dr. Nicky Keay's website and book here. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode of Holistic Health Radio, I sit down with Taylor B-W, an artist who shares her personal story of body image, dieting, and overcoming an eating disorder. Taylor speaks about her journey with body image as a teenager, and the pressure she felt to look a certain way as she pursued her acting career. She discusses how her healthy workout routine turned into an obsession with food and exercise, and how she eventually realised she needed help to overcome her eating disorder. Taylor shares the highs and lows of her recovery journey, including the challenges she faced with weight gain and how she held onto hope and focused on exploring her identity outside of food and exercise. She tells how her experience inspired her music, and how she now lives a life that feels bigger and more beautiful than she ever could have imagined. Listeners can expect to take away the following from this episode: Understanding of the pressure to conform to societal beauty standards and how it can lead to disordered eating. Insight into the journey of overcoming an eating disorder and the importance of holding onto hope during recovery. Inspiration for reclaiming one's identity and living a fulfilling life outside of food and exercise habits. A reminder that everyone's journey is unique and it's okay to ask for help when needed. You can follow Taylor on Instagram @taylorbwmusic ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In this episode, we'll be discussing body acceptance and how to break away from the rules that fashion says about how we should or must dress according to our body type. Our guest, stylist Kate Burgess, will share her insights on dressing to feel your best, and why it's important to acknowledge that body fluctuations are normal. She'll also talk about how dressing well is a really important form of self-care. In today's episode we cover: Body Acceptance: Kate will discuss why it's important to accept and love our bodies, regardless of their shape or size. She'll touch on the negative impact that society's beauty standards can have on our self-esteem and confidence, and how embracing our bodies as they are can help us feel more comfortable in our clothes. Breaking away from fashion rules: Fashion often dictates what we should or shouldn't wear based on our body type, but Kate will explain why it's important to break away from these rules and find what works for us. She'll share tips on how to dress for your body shape and how to find the clothes that make you feel confident and comfortable. Dressing to feel your best: Kate will talk about how dressing well can impact our mood and self-esteem, and why it's important to choose clothes that make us feel our best. She'll give advice on how to find clothes that fit well, flatter our bodies, and make us feel confident and comfortable. Body fluctuations: Kate will acknowledge that our bodies can change, and that it's normal to have fluctuations in weight, shape, and size. She'll talk about how to navigate these changes and find clothes that work for us, no matter what our body looks like. Self-care through dressing well: Kate will explain why dressing well is a form of self-care, and how taking the time to choose clothes that make us feel good can have a positive impact on our mental health and wellbeing. By the end of the episode, listeners will have a better understanding of why it's important to embrace their bodies, break away from fashion rules, dress to feel their best, and recognize that body fluctuations are normal. With Kate's advice, they'll be able to make choices that help them feel confident, comfortable, and good about themselves. And don't forget to join our Body Positive Styling Workshop - Fashion Fresh Start - on February 22nd. Our workshop is designed to help you embrace your body, develop a positive relationship with your clothing, and discover the power of fashion to boost your confidence and self-esteem. This workshop is perfect for anyone who wants to break free from negative body image and embrace their authentic self. You will leave with the skills and confidence to create a wardrobe that reflects your true self and celebrates your body. We can't wait to help you fall in love with your body and your wardrobe! Click here to sign up.

Oftentimes, when I'm working with clients, an interesting conversation comes up around money. Some feel super conscious of spending any money, while others feel they spend too frivolously and can't seem to manage their money wisely. More often than not, what I say to clients is that "your relationship with food can often influence your relationship with money." The relationship that many people have with money can be seen as an extension of their relationship with their eating disorder and with themselves. In today's episode I discuss: The relationship between restricting food and restricting money How binge-spending can mirror binge-eating Labelling food as "good" or "bad" can often mean we label food similarly How controlling or overspending can be a symptom of low self-worth and low-self esteem Ways people with disordered eating use spending or saving money as a form of emotional coping How to break free from disordered decision making around money so you can have a healthy relationship with your finances Why "mindful attunement" is important when giving yourself permission to spend Your financial identity and how shifting it helps create a better money mindset Helpful ways you can rebuild a healthy relationship with money as you work towards recovery from disordered eating, eating disorders or hypothalamic amenorrhea ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

70% of women will diet in order to fit into their wedding dress and brides-to-be are more likely to diet than the average woman.  Now you might be thinking that it isn’t that bad because they will return to normal eating after the wedding day is over but according to The National Eating Disorders Association, 35% of “normal dieters” progress to pathological dieting and from this 35%, 20-25% of them will develop eating disorders.  And if you ask us, that is 25% too many.  In today's podcast we want to help you think about the many reasons why people feel pressure to diet or lose weight for a wedding and how to prevent yourself from falling down the wed-shred rabbit hole. In this episode you'll learn: The top 3 reasons women feel pressured to lose weight before their wedding The average length of time people typically diet before their wedding and whether this is sustainable Why being smaller won't equal having a more enjoyable wedding days Ways to feel your best on your wedding day that don't involve dieting or weight loss How to appreciate your current body and feel comfortable in your wedding dress Ways to change your mindset, behaviours and refocus your energy if you feel you're getting caught up in the pressure to change your body for your wedding day ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined by Dr Izzy Smith, an Australian based Endocrinology Doctor with a passion for sharing health advice that is easy to digest. Her mission is to promote evidenced-based advice on exercise, nutrition and medicine whilst busting silly health myths by calling out some of the dangerous fads in the wellness and weight loss industry. When not working you can find Izzy on a run, or snuggling with her cute dachshund Arnold.  Her authentic approach to health and wellbeing has lead to a growing presence on social media and influence in the space and I couldn’t be more excited for you guys to listen to our chat today. In this episode Izzy and I discuss: Her work as a doctor of endocrinology The latest research surrounding bone health How estrogen impacts bone breakdown and bone building processes The impact of low energy availability/RED-S on multiple hormone systems within the body How RED-S can increase risk of fractures even for those who have normal bone mineral density The role that calcium and carbohydrates play in bone health The 5 key lifestyle changes necessary to reverse bone loss after hypothalamic amenorrhea What type of strength training is best for increasing bone mass Whether it’s possible to reverse osteopenia and/or osteoporosis Practical ways you can improve bone health if you do have low bone mineral density You can follow Dr. Izzy Smith on Instagram @doctorizzyksmith Check out episode 112 of Holistic Health Radio where Dr. Izzy discusses HRT. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined by Body Image & Food Freedom Coach Jemma Haythorne. Jemma works from the non-diet approach, and helps people transform their relationship with food and your body, so that their life can be full of fun and pleasure again. Her mission is to help others feel confident, create sustainable healthy habits and become their best selves without diets and their BS! She believes in a weight-inclusive, Health at Every Size approach that helps people to achieve your goals from a place of self-love, respect and a positive mindset.  Today on the podcast Jemma and I discuss: Her tumultuous relationship with food and her body as a teenager Her rock bottom point where she realised her focus on health had become an unhealthy obsession The problem with being praised for weight loss and how it reinforced some really unhelpful behaviours  How her restrictive behaviours then led to binge eating The shame surrounding binge eating and the impacts it had on her life How she eventually broke the binge-restrict cycle and healed her relationship with food Discovering food freedom and the power of intuitive eating  The messy process of giving yourself unconditional permission to eat Her best advice on recovery and having a better relationship with food You can follow Jemma on Instagram @inspire__wellness ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

If you’ve listened to Holistic Health Radio for a while, you’ll know that each and every episode is dedicated to giving you practical tools and tips to help you ditch rigid food rules, recover your period, eat without guilt, and heal your relationship with exercise. Today is no different of course, but given it’s the start of a new year I thought it would be timely to give you 10 strategies to optimise your HA recovery. Whether you are just starting your recovery journey or you’re a few weeks or months in, this advice will help you. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

As we close the door on 2022, I’ve been reflecting on the lessons I learned throughout this year. It has been an incredibly difficult year for so many of us, and yet amidst all the chaos, there have been moments of joy and growth. Listen to today's episode to hear some of the powerful life lessons that I’ve taken away from this past year. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

When you decide to recover whether that is from an eating disorder, disordered eating, exercise addiction and/or hypothalamic amenorrhea, it will likely be one of the toughest decisions you make in your life.  These food and exercise behaviours, that you have likely had for a prolonged period of time, have become your comfort zone and when you are forced outside your comfort zone in any context there can be a great deal of uncertainty or ambivalence.  The Oxford dictionary defines ambivalence as “the state of having mixed feelings or contradictory ideas about something or someone.” So, if we put this into a recovery context, ambivalence is you being in two minds about whether or not you want to recover. You might feel pulled in different directions, that is wanting to recover but also wanting to stay unwell. In today's podcast episode we discuss the signs and symptoms of ambivalence in recovery, our own personal experiences of feeling stuck and ambivalent in recovery, plus some practical strategies for overcoming ambivalence so you can get unstuck and start taking action towards full recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m joined by personal trainer Laura Ghiacy. Laura is on a mission to ensure that anyone and everyone feels entitled to exercise whilst cutting through Diet Culture nonsense. In this episode we discuss Laura’s journey with food and exercise, how she gave up tracking calories and deleted MyFitnessPal for good, the impact of diet culture in the fitness industry, plus how to break away from toxic fitness culture and learn to embrace movement for it’s many non-aesthetic benefits. Follow Laura on Instagram @laura_ghiacy and on TikTok @lauraghiacy ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Natalie Rose Allen is a Toronto-based Registered Psychotherapist who specializes in treating eating disorders and body image issues. She works primarily with adolescents and adults using a biopsychosocial approach. Natalie also provides intuitive eating and emotion coaching to individuals worldwide. Natalie is passionate about helping people build healthier relationships with their emotions and with their bodies. In today’s episode we discuss how to raise self-esteem, rebuild self-worth and reclaim the life you deserve that’s free from body or food hang ups.  Follow Natalie on Instagram @wakeupandsmelltherosay and on TikTok @wakeupandsmelltherosay Or check out her website https://www.wakeupandsmelltherosay.com/ ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined by Alice Baquie and Lissy Duncan. Alice is a physiotherapist and found of the Forrunners Pilates app while Lissy is a professional middle distance runner, 10x aussie representative (including olympic selection), primary teacher and all round superstar!  In today’s episode we talk all things running, Injury prevention, Pilates, losing and regaining their periods and breaking down some unhelpful fitness and running myths that put people at risk of RED-S.  Follow Alice and Lissy on Instagram @alicebaquie and @lissyduncs ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In today's episode of Holistic Health Radio, Elyse and I chat about what the 5 stages of grief are and how they show up during recovery from an eating disorder or hypothalamic amenorrhea. You see grief is not just exclusively reserved for losing a loved one, but can be the result of a huge life change such as a relationship breakdown, moving cities, changing careers and going through HA/ED recovery. Often times we guide our clients through grieving their old bodies or lifestyles because they are losing that during recovery (but gaining so much more in the process). We also assume you might be feeling the same way. So, we want you to know that it is not only okay to feel grief during recovery, but it is important to feel all of these emotions as they show up. Grief can and will look different for each of us, so if you don't resonate with everything we talk about today, that is totally okay. But we hope that by listening to this episode, you not only feel validated in what you are experiencing, but realise that it is all part of the healing process. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

This week's podcast is about a subject that came to mind when talking with Elyse over coffee during our recent co-working day. We were discussing what was getting us through each day in a healthy way after recently experiencing breakups, and we felt you, our wonderful listeners, could benefit from hearing this too. As breakups are one of the most common causes of relapse into disordered eating behaviours, I am certain this episode will be especially beneficial for those who are on a recovery journey. Emotions can override hunger cues, you may feel an increased desire to exert control over something like food or exercise, or notice the urge to lose weight in order to meet someone new. However, these behaviours are rarely the answer to grieving the end of a relationship.  You can start picking up the pieces and moving ahead with the help of these 14 post breakup do's and don'ts. Whether you are going through a recovery journey or not, these strategies will benefit you immensely. No matter how difficult things seem right now, just keep in mind that you will overcome them. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Welcome back! This week Elyse Lawry and I get a little personal as we share the biggest mistakes we made in our recovery journeys.  We go over the mistakes we made with regard to stress management, mindset, body image, exercise, and diet, and how you can avoid making the same ones during your own HA recovery. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined by dietitian, nutritionist, and Credentialed Eating Disorder Clinician Georgia Hexter. She provides a compassion filled, non-judgmental space for clients to explore challenges with food, eating and body image, and is committed to collaborating with her clients to help them meet their goals.  Georgia follows a non-diet, Health at Every Size approach, and assists clients to listen to and respect their body’s hunger and fullness signals to foster calm, mindful and intuitive eating experiences. Outside of work, Georgia enjoys spending time with loved ones, her greyhound Poppy, and creating recipes. She also loves watching reality TV (Kardashians and Real Housewives), and is continuing to practice downtime/non-productive, enjoyable activities.  In this podcast episode Georgia and I discuss the connection between ADHD and eating disorders including: What is ADHD and what are the signs/symptoms people can look out for? How ADHD affects eating behaviours? If there certain eating disorders which are more commonly linked with ADHD or whether can they occur across all eating disorders and disordered eating subtypes? What nutrition and treatment considerations need to be made when a person has both ADHD and an eating disorder/disordered eating?  What are some common struggles that individuals with ADHD face when trying to heal from an eating disorder?  And lastly she shares some insight on treatment options and strategies for improving eating behaviours with ADHD You can connect with Georgia through her social media and website below: Instagram: @oftengood and @thewholebeingco Website: oftengood.com ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Jennifer Edmonds knows first hand the journey to motherhood isn't always linear. After marrying the love of her life, Jennifer decided to stop hormonal contraception as she and her partner were ready to start a family. But her period never returned. She was told by doctors to wait it out and give it a few more months, but her missing period did not come back. Jennifer saw countless specialists who gave little insight into why her periods were MIA, so at age 35 she decided to go down the route of IVF to try to conceive her first baby. This episode follows Jennifer's journey to motherhood through the ups and downs of IVF, the impact of lifestyle factors on fertility (something she wish she knew earlier), her experience with miscarriage, the turning point when she found fertility yoga, and the miracle of pregnancy after loss. You can connect with Jennifer through her social media and website below: Instagram: @jen.elementpilatesyoga Tiktok: @elementpilatesyoga Website: www.elementpilatesyoga.com ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

During recovery, weight restoration or weight gain is an inevitable byproduct of working towards food freedom, and a regular menstrual cycle. However, the fear of weight gain is usually one of the biggest obstacles that hold many of our clients back from fully embracing the process of change.  The fear of weight gain usually encompasses worries of not knowing how much weight they might need to gain, what will their body look like, or what will other people think. All of the above fears are completely valid and are a shared experience during recovery for all of us. But in addition to gaining weight, many of us also frequently discover that doing so brings about a host of other advantages and freedoms that improve our quality of life. So, you’ve gained weight… but what else have you also gained in the process?  Today Elyse and I touch on 8 core benefits that come alongside weight gain. We hope that this episode will encourage you to view your recovery through a lens wider than simply putting on weight. It may even inspire you to get out of your own way and embrace everything that comes with healing your relationship with food, exercise and your body. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

The need for control is a double edged sword. On the one hand, the more we know about the world, the safer we feel. Conversely, the less we know the more uneasy and scared we feel. Thus the need for control is deeply rooted in fear and those exact fears will be different for everyone. Today I’m going to discuss: Why eating disorders perpetuate a need for control How attempts to exert control often negatively impact our lives Understanding the different facets of control and how these show up in eating disorders What can be gained by letting go of control How to start letting go of control so you can recover and reclaim your life ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I'm overjoyed to share Gem Woods' real recovery story with you. Gem’s recovery story has taken 10 years to write its self. And a 10 Year journey to find herself. After years of restrictive and bingeing behaviour, her periods stopped when Gem added a new love of intense exercising, with the addition of practicing bikram yoga, alongside a new vegan and gluten free diet. Gem had lost some weight, but she looked well and ate really healthy. Her doctor did her bloods and found she had Hypothyroidism. For a few years this was the excusable reason her missing periods. It took another 7 years of investigating, seeing specialist, trying everything from acupuncture, Bowen therapy to reiki, to extensive research of HA, to then finding Sarah, and her well designed HA recovery course. In this episode Gem and I discuss: Her relationship with food growing up and how this shifted after a moment of shame  How she struggled through her teens with bingeing and restricting The biggest struggles she faced in her recovery journey and how she overcame them Her experience with regaining connections with emotions during her recovery journey The joy of being in tune with the natural fluctuations of hormones throughout the menstrual cycle The helpful recovery lessons she learned practicing yoga and becoming a Yoga instructor The trauma informed yoga classes she’s developing to help those going through their own recovery journey Her best advice for those currently going through recovery ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m joined by Alex Rodriguez, an accredited practicing dietitian and eating disorder recovery advocate based in Brisbane, Australia. Combining his own lived experience and passion to pursue a career in the eating disorder field, Alex aims to help and inspire others on their recovery journeys. In today’s episode Alex and I discuss his own eating disorder recovery journey, the impact of unrealistic body standards on men, the biggest myths that perpetuate unhelpful beliefs about eating disorders, and what it’s like working as a dietitian in the field now he has reached full recovery. You can follow Alex on Instragram @arod_dietitian ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

We're here with a bit of a contraversial topic today so I'm gonna start this off with a content warning: in this episode we discuss alcohol and its impacts on recovery, as well as ensuring you have a safe and healthy relationship with alcohol. If you find this topic triggering in any way please skip this episode and tune back in next week. During this podcast Elyse and I discuss: Signs you may have a strained relationship with alcohol from disordered eating point of view Should you consume alcohol if it's just "empty calories" The drunkorexia phenomenon of consuming alcohol in place of calories from food Like food restriction, how the restriction of alcohol in the short term may lead to cycles of binge drinking later on Is it actually safe to consume alcohol in eating disorder or hypothalamic amenorrhea recovery? What does a safe and moderate amount of alcohol look like? How both alcohol and malnutrition impact the body and liver function in different ways The link between excessive alcohol consumption and missing periods due to stress Whether you should challenge any unhelpful beliefs you have around alcohol in recovery How alcohol may be another symptom of the "fear of losing control" which is a common concern for those in eating disorder and HA recovery Our own personal experiences of our relationship with alcohol before, during and after recovery ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

If you've ever struggled with a rigid or compulsive exercise, it can be hard to imagine a life where your workouts feel fun, and work around your schedule instead of dictating it. Well, the good news is you CAN get there.  Today's podcast highlights 7 key elements that underpin a healthy relationship with exercise so you know exactly what you need to be working towards when you're going through eating disorder, disordered eating or hypothalamic amenorrhea recovery. In this episode my co-host Elyse and I discuss: Why flexibility with your workout routine in so important and how this looks in real life How to let go of exercise you hate and focus on workouts you love Ways of identifying if exercise is fitting into your life or ruling your life and dictating your schedule Why you should make functionality related goals when it comes to working out What a health-at-every-size and non-diet approach to exercise actually looks like  How to stop using exercise to earn or burn off the food you've eaten What to do if skipping a workout makes you feel guilty, lazy, anxious or stressed What "listening to your body" means when it comes to exercise and your workouts Plus Elyse and I share our own personal experiences of how we healed our relationships with exercise and now have a fun and flexible approach to our workouts ❤️ Better Balance Training will help you feel strong, confident and empowered in your body through a caring and compassionate approach to fitness. Click here to get started. ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I'm joined again by the delightful Isabel Dawkes to discuss all things meal plans: what they are, as well as why, when how we use them to help individuals in recovery from hypothalamic amenorrhea, eating disorders and disordered eating. In this episode we chat through: What is a meal plan? How many meals and snacks should be included in your meal plan? Common traps people fall into when eating from a meal plan How often a meal plan should be updated? How long a meal plan should be used for when recovering from an eating disorder, disordered eating or hypothalamic amenorrhea? A step-by-step guide on how to transition off a meal plan towards more intuitive eating How to rebuild trust and confidence in your body's natural hunger and fullness cues Tips to ensure you eat adequately after transitioning off a meal plan If it's ever helpful to go back on a meal plan after transitioning off of one Be sure to follow Isabel on Instagram @isabeldawkes_health For all details on our support programs and to book a free discovery call, check out the links below: ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

When it comes to hypothalamic amenorrhea recovery, there is a lot of emphasis that gets placed on eating enough and reducing exercise, but what about the impact of stress?  Both psychological stress and physical stress can both cause and be a consequence of hypothalamic amenorrhea. In today's episode we discuss: How stress causes hypothalamic amenorrhea Whether stress is a contributing factor to your missing period The different types of stress out there and how they show up in your life The scientific pathways on how stress and stress hormones affect your sex hormones and menstrual cycle The interplay between anxiety and hypothalamic amenorhhea recovery What to do if you think stress is the cause of your missing period Ways to manage your stress during hypothalamic amenorrhea recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined with Isabel Dawkes, a Registered Nutritional Therapist specialising in disordered eating and women’s health conditions such as PCOS, endometriosis and hypothalamic amenorrhea. Her previous life as chef and love of food is what inspired her to pursue further studies to help others discover that food can be both nutritious as well as enjoyable and delicious. In this episode we’re chatting all about the differences between binge eating, emotional eating and overeating. In today's podcast we discuss: Isabel's past as a private chef and her current work in the eating disorder recovery space What binge eating actually is and the differences between a subjective and objective binge The signs and symptoms of binge eating disorder The difference between unconditional permission to eat and binge eating Why emotional eating isn't inherently bad Positive and negative emotional eating Building a toolbox of strategies to overcome binge eating or emotional eating The definition of overeating and why or when it can happen Ways to overcome binge eating, emotional eating or episodes of overeating as you work towards recovery Follow Isabel online @isabeldawkes_health ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

This week we're expanding on a question received in the weekly Q&A's both myself and Elyse do on our Instagram which is "why should I recover my period if I don't want to get pregnant? What are the benefits of having a menstrual cycle other than fertility?" We thought it was an amazing topic to expand upon which is why we're dedicating an entire episode to it! In today's podcast Elyse and I discuss: How regaining your cycle can improve your bone health What amount of bone you may be able to build back after HA recovery if you have osteopenia or osteoporosis The role estrogen plays in cardioprotection and our overall heart health The impact regaining your period can have on your libido, sexual health and pleasure How recovering from HA and regaining your period will lead to better bladder function (so you're not peeing all the time!) Brain boosting effects of estrogen and how this promotes better energy and concentration Why regaining your period can also mean more gains in the gym through improved muscular strength and size The role progesterone plays in mood regulation Benefits of recovering your period on improving your relationship with food and exercise Why diving deep and finding your reasons for recovery is so important to staying the course of HA recovery Plus we share our own personal reasons for recover and helpful advice for anyone on the fence uncertain about committing to recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by Athina Crilley, Biochemistry graduate, copywriter, and host of her own podcast Finding my Flo (which I was lucky enough to be a guest on). Having gone through her own journey of HA recovery, Athina now uses her platform and podcast to empower women to become the happiest, healthiest versions of themselves by making positive changes in their lives. Today on the podcast we chat through Athina’s relationship with food and exercise, how this changed over time, when she figured out she had HA and how she navigated through her recovery journey. Follow Athina on Instagram @findingflopodcast ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In a society that always encourages a “more is better” attitude when it comes to working out, today I want to touch on exercise myths that are holding you back in recovery and with your relationship with exercise in general. Now, I want to start out by saying that exercise is beneficial. It improves our mental and physical wellbeing, but this should not come at the cost of you feeling guilty for taking a day off or stressed if your work schedule changes and you can’t train that day. Having more realistic standards for your workouts is key to not only finding better balance in recovery, but maintaining a lifelong healthy relationship with exercise that allows you to adjust what you’re doing based on how you feel, your schedule, your availability to the exercise you want to do and so much more. Reaching this point where exercise takes up the relevant amount of time, energy and brain space is completely possible, but normally the first step is to unlearn a whole lotta different myths that are rooted in diet and fitness culture. Today I’m going to go over 7 common fitness myths and how they are adding to the toxic fitness culture we sometimes come across today. I’ll also give you some scientific evidence around what’s a better target to aim for so your healthy self can start integrating some of these changes into your recovery or your weekly training plan. The aim should always be to workout smarter, not harder, in ways that you enjoy and that are sustainable physically and mentally. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Fitness that feels good is our mantra when it comes to strength training. Work you way back to exercise in a smart way post recovery with our Better Balance Training program. ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by Kat John, an authenticity coach, speaker and soon to be author who inspires every around her to powerfully manage the thoughts in their head so they can channel their energy into giving fks where they matter most. In today's episode Kat tells her incredibly powerful story of how she overcame incredible pain through the power of meditation and how this simple tool gave her the ability to navigate unhelpful thoughts and unlock the powerful person within. During this podcast Kat and I discuss: Her story of chronic pain and when meditation came into her life Using her "why" to keep going when doubt started to creep in What the "ego" is and how to identify it Learning to listen to your healthy self and how to strengthen that internal voice Easy ways to get started with a meditation practice  How to let go of the "people pleaser" mentality How to develop a healthy relationship with yourself through a meditation practice and self-enquiry Follow Kat John on Instagram @kat.john and find out more about her coaching and services on her website: https://katjohn.com.au/ ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

If you’re on tiktok you might have come across this trend of women struggling and openly speaking about their digestive issues under the hashtag “hot girls have IBS”. While this might seem innocuous and even a great way for individuals to speak openly about their pain, discomfort and the stigma associated with uncomfortable symptoms like bloating, constipation and diarrhoea, there’s also an insidious side that I want to discuss today which is the fact that eating disorders and disordered eating often go hand in hand with digestive concerns. Namely, is this trend harmful in normalising disordered eating behaviours, such as cutting out or demonising food groups? Additionally, if someone is struggling with digestive issues, how do they navigate those symptoms and get the help they need without falling down a diet culture rabbit hole. In this episode I’m going to discuss: How common digestive disorders are in those struggling with eating disorders Why digestive concerns occur in those with eating disorders, disordered eating and/or HA The bi-directional relationship between IBS symptoms/digestive disorders and disordered eating The pros and cons “hot girls have IBS” trend in terms of management strategies Why cutting out food groups may not be the answer What to do if you’re experiencing IBS or digestive disorders in recovery My own personal experience of how digestive concerns fuelled my eating disorder and what my symptom journey looked like during recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. References for this episode: -Hausteiner-Wiehle, C., & Henningsen, P. (2014). Irritable bowel syndrome: Relations with functional, mental, and somatoform disorders. World Journal of Gastroenterology : WJG, 20(20), 6024–6030. -Janssen, P. (2010). Can eating disorders cause functional gastrointestinal disorders? P. Janssen Eating and functional gastrointestinal disorders. Neurogastroenterology & Motility, 22(12), 1267–1269. - Satherley, R., Howard, R., & Higgs, S. (2015). Disordered eating practices in gastrointestinal disorders. Appetite, 84, 240-250.

Sabine McKenzie is a CCI recovery coach supporting individuals on their journey to full recovery by assisting clients with the practical aspects of recovery like tackling food fears, shopping, re-establishing a healthy relationship with movement and so much more. Today she joins us on the podcast to discuss how to identify and overcome comparison in recovery and what to do if you notice disordered behaviours of those around you. In this episode we cover: Why comparison can be problematic when working on recovery from an eating disorder, disordered eating or hypothalamic amenorrhea Sneaky ways comparison can show up in recovery How comparison impacts recovery and your ability to stay true to your own goals and needs Helpful and practical strategies for navigating and overcoming the comparison trap in recovery Plus Sabine shares some tips on what to do if you notice others around you have disordered behaviours, how to navigate diet and body talk, as well as her best advice for those currently going through recovery To join Sabine's July Masterclass on Identifying and Harnessing the Power of Your Healthy Self in Recovery Click Here ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today’s podcast is all about unpacking the statement “listen to your body” because it’s a phrase thrown around on social media by health influencers, people in the recovery space and those who promote intuitive eating. But what does it actually mean? And how do you truly listen to your body? In this episode I’m going to go through: What “listening to your body means” How to tune into your body’s cues and respond to them  Why we often struggle with listening to what our body needs When “listening to your body might” might be a food or exercise rule in disguise ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

During recovery from hypothalamic amenorrhea or disordered eating, you often have to eat mechanically rather than intuitively in order to heal your relationship with food, regain your menstrual cycle and help your body restore all its body systems back to an optimal level. But what do you do after this? How do you go from following a meal plan or structured approach fuelling your body to a more intuitive approach? What does normal eating look like and how do you know you’re there? In this podcast I’m going to cover all of this and more. By the end of this episode you’ll understand: What is normal eating? The principles of intuitive eating is and how to incorporate it into your recovery The principles of intuitive eating that are overly focused on How to navigate hunger and fullness Signs you’re ready to begin eating more intuitively How to move away from a meal plan towards and incorporate a more flexible approach to eating ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

The UK has recently introduced a law requiring any large restaurants, cafes, pubs, takeaway shops, home delivery services, entertainment venues and specialised food stores with more than 250 employees to display the calorie content of the food, drinks, and alcoholic beverages they sell to consumers. They also have to show the recommended adult daily caloric intake on their menus. The rule has been introduced in an attempt to combat rising numbers of obesity and other health conditions in the UK… But are they doing more harm than good? In today's episode of Holistic Health Radio we dive into the impact of calorie counts on food items, whether they affect food choice or  population health and more specifically the negative consequences calorie counts have for people predisposed or recovering from disordered eating or eating disorders. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Body dissatisfaction, or hating your body, is scarily common and has been strongly linked to the development of disordered eating behaviours and eating disorders. This is because, in an attempt to control or change their body and appearance, many people resort to negative eating and exercise patterns, in the hope that they’ll “like” their body more as a result.  However this is almost never the case as body dissatisfaction has much more to do with your thoughts and perceptions than your actual body size. In today's episode of Holistic Health Radio you'll learn: What body dissatisfaction is The signs and symptoms of body dissatisfaction Why your body isn't often the problem, but usually becomes the scapegoat How to zoom out and put your appearance goals in perspective Ways to challenge your negative thought patterns about your body How to separate your self-worth from your physical appearance The difference between what health actually is versus what we think health should "look like" Tips for reducing body checking and avoidance behaviours Why positive body image is not a final destination, but instead, a daily practice ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to improve your body image? Join the next round of Building Better Body Image! This 12-week program a loving and healthy relationship with your body from the inside out. Click here to join the waitlist. ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Perfectionism is something many of us have ingrained in us from an early age. It’s the need to be “good”, to aim for perfection, to please others and put their needs ahead of your own. As females, we’re taught to be soft, compassionate and caring, even if that means ignoring your own desires and needs, and pushing yourself to the point of burnout and exhaustion. This syndrome can also increase your likelihood of developing disordered eating behaviours. When this need to be the “good girl” turns into a need to look “perfect”, or be of a “perfect” weight and size, this can be a slippery slope into eating disorders and disordered eating patterns. In today’s episode of Holistic Health Radio, we explore how you can stop aiming to be “perfect”, and instead embody a strong, capable person who feels able and empowered to ask for your needs to be met, and to establish boundaries with those around you. By the end of this podcast you'll understand: Common characteristics of perfectionism in eating disorders and disordered eating How unrelenting standards develop and predispose people to disordered eating and exercise behaviours The bi-directional relationship between perfectionism and eating disorders/disordered eating Why the need to have the "perfect body" can maintain perfectionist standards How to know if your self-worth is tied to perfectionism or the perfectionist behaviours you have around food and exercise Why a person might maintain perfectionist tendencies even when they notice the negative consequences Ways to overcome perfectionism so you can move forward in your recovery journey Why understanding the pros and cons of perfectionism is important to understand in adopting new more reasonable standards How building self-esteem and self-worth are both essential to breaking away from perfectionism Understanding your fears and worries associated with breaking away from perfectionism so you can address them during your recovery journey How compassion can be the missing link in moving away from perfectionism ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by Kate Bane, a mother of three, a former model with a degree in psychology here to share her HA recovery story after 10 years without a period.  In this podcast Kate opens up about her modelling career, motherhood and the moment she realised she needed to finally heal her relationship with food and exercise so that she could recover her period. Within this episode Kate and I discuss: Her modelling career and how the expectation to maintain a certain size perpetuated disordered food and exercise behaviours The pros and cons of crossfit and how it impacted her hormones and relationship with food What life was like while trying to maintain her food rules and exercise routine while looking after her kids The life changing moment her daughter was born and how this spurred her HA recovery journey The ups and downs of going through Hypothalamic Amenorrhea recovery What life and motherhood is like now that she's recovered  What she wish she knew about HA recovery before she started the journey herself Plus her best advice for those currently going through Hypothalamic Amenorrhea recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Many eating disorder behaviors are emotional avoidance strategies. For example, if you feel something uncomfortable - instead of managing this emotion with a HELPFUL emotional regulation strategy the emotion is avoided or “numbed” with disordered eating or exercise behaviours. So When individuals go into recovery they need to step away from these behvaiours that have long been used as avoidance strategies. They need to be exchanged for healthier eating and exercise behaviours. But how do you go about doing this? That's the exact question we answer in this week's episode of Holistic Health Radio. By the end of this episode you'll: Know the signs to look out for which show you're using disordered behaviours to avoid negative emotions Understand the relationship you have with your emotions Know how to identify what emotion you're feeling Go beyond the thought of "feeling fat" and actually pinpoint the emotion you're experiencing Understand physical manifestations of emotions and tune into the sensations that appear in your body Be able to learn what situations or thoughts trigger certain emotions Have the skills to effectively sit with your feelings without turning to disordered behaviours Be capable of naming and acknowledging your emotions instead of running away from them Know how to sit with emotions and be curious about them Be able to make recovery aligned choices even in the face of difficult emotions   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Bloating and digestive concerns are incredibly common in recovery, but why do they happen? And more importantly, how can you reduce the bloating? That's what we explore in this week's episode of Holistic Health Radio. By the end of this episode you'll know: The main causes of bloating in eating disorder and hypothalamic amenorrhea recovery Food choices that can increase bloating How restriction impacts digestion  What gastroparesis is and how it can cause bloating and discomfort The link between water retention and early stages of recovery Changes in the microbiome and how that can cause digestive changes and bloating The impact of chronic stress, abdominal wall atrophy, and swallowing too much air on symptoms of bloating Food and non-food solutions to bloating in hypothalamic amenorrhea and ED recovery How much and what kinds of foods to eat to reduce bloating  Where to get extra help if bloating is impacting you in recovery   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Decision fatigue is when the mind becomes fatigued after a sustained period of decision making. Making decisions is a cognitively taxing process, and decision making ability declines after long sequences of decisions. Decision fatigue in recovery is one thing many people struggle with. That's because eating disorder and hypothalamic amenorrhea recovery requires you to make so many decisions each day. This includes decisions about what to eat, how much, when to eat, alongside other decisions like changing your exercise routine, the decision to challenge thoughts and even decisions relating to planning and following through with other recovery aligned actions. If you feel like you're procrastinating or avoiding making decisions in recovery, or feel like you have no energy left to make another decision, then this podcast is for you. In this episode of Holistic Health Radio I'll help you overcome decision fatigue in recovery. By the end of this episode you'll be able to: Explain what decision fatigue is Identify symptoms of decision fatigue in eating disorder and hypothalamic amenorrhea recovery Understand the 5 steps for managing decision fatigue Plan out your day to reduce decision fatigue Identify if you're struggling with decision fatigue and have the tools to overcome it ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In episode 150 of Holistic Health Radio I'm joined by Louisa Paterson, a retired professional dancer and founder of Train Like a Ballerina.   Her passion is to help ballerinas and ballet enthusiasts train smarter, not harder, perfect their technique and learn from the worlds leading experts on proper nutrition, strength and flexibility, mindset and anatomy.    While she's a wealth of information today and now lives a very balanced lifestyle, that wasn't always the case. Away from family and unsure of what to eat, combined with nutrition myths and fads perpetuated by dance teachers, Louisa fell into a pattern of under fuelling her body. It was only later through her own education and distance away from the dance world that she realised how disordered and toxic it can be.     This is an episode that will inspire you and full you with hope, while also opening your eyes to how insidious diet culture can be in the dance industry. In this episode Louisa exposes the dangers of diet culture in the dance world including: How disordered eating is normalised Common nutrition myths perpetuated by dance teachers A snapshot of what life was like as a professional dancer When she first got her period and the negative meaning she attached to it because of a dance class experience How easy it is to get caught in the trap of "I'll be happy when..." The impact underfuelling had on Louisa's mental health and happiness What she did to start fuelling her body correctly and repairing her relationship with food Her experience with the oral contraceptive pill and how she regained her period once coming off of it The changes Louisa hopes to create by injecting education into the dance world through the Train Like A Ballerina App and Academy (coming soon) ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

The question on everyone’s mind when they commit to hypothalamic amenorrhea recovery is “how much do I need to eat to regain my period?” It’s probably the first one that comes up in conversation during the Healing HA course and with our 1:1 clients, so Lucy and I thought it was time to address it on the podcast. In today’s episode Lucy and I discuss: What is low energy availability and how it causes a missing period How to reverse low energy availability for period recovery The scientific basis of 2500 calories for period recovery Why you might need more or less than 2500 calories to recover your period How what you eat is just as important as when you eat for period recovery The optimal meal and snack timing for period recovery The main foods and macronutrients you should be focusing on for period recovery The problem of high volume foods in period recovery Why you need to face your food fears when working on period recovery How to stop calorie counting and start listening to your hunger ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Exercise is something that is incredibly healthy but becomes unhealthy when overdone. When used moderately to maintain physical and mental health, and/or when used in conjunction with an appropriate amount of nourishment, exercise has a whole host of incredible benefits. But in the case of exercise addiction, yes; too much of a good thing can yield negative consequences. In today's episode Lucy and I explore speak in depth about exercise addiction including: Whether exercise addiction is formally recognised as a diagnosis How common exercise addiction is across the population, athletes and gym attendees Who is at a higher risk of developing exercise addiction The two main types of exercise addiction - primary and secondary exercise addiction Signs and symptoms of primary exercise addiction Signs and symptoms of secondary exercise addiction How do you know if you're doing "too much" exercise? The law of diminishing returns and how it applies to the benefits of exercise Treatment options for primary and secondary exercise addiction Where to get help if you do feel like you're struggling with your relationship with exercise ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Nobody is immune to comparison. We do it in our work lives, and even more so in our personal lives where social media makes us believes that others are doing better than us. When you throw recovery into the mix, comparison can be an even trickier behaviour to navigate. This is because comparison can be super sneaky and you may not even realise you’re doing it! In this week’s podcast co-host Lucy and I discuss sneaky ways we compare ourselves in ED & HA recovery including: Ways we compare ourself to… ourself and how this can be really destructive How body comparison shows up and what to do about it What food comparison actually looks like and how to break this habit Why “what I eat in a day” videos are so dangerous for recovery comparison How comparing the duration of your recovery can add frustration to your journey Social situation comparison including ranking your body size against others and how to overcome this What to do if you notice exercise comparison showing up in your recovery journey Why comparing your recovery wins to other people’s successes can lead to feeling let down by your own progress  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I'm joined exercise physiologist, Courtney Polock who runs an online exercise physiology clinic specialising in women's health and pelvic floor dysfunction.  Many people assume you only need to think about your pelvic floor health when pregnant, but that simply isn't true. Hormones and eating disorders can have a huge impact on pelvic floor health and function, which is why I'm so excited to talk to Courtenay today. In this episode Courtenay and I discuss: What the pelvic floor is and what it does Common signs and symptoms of pelvic floor dysfunction Why Kegel exercises simply aren't enough for a strong pelvic floor The impact of hormonal fluctuations and low energy availability on pelvic floor strength Factors that increase your risk for pelvic floor dysfunction How eating disorders can weaken the pelvic floor What breathing techniques are best to optimise pelvic floor activation (and which breathing techniques to avoid) How to prime your pelvic floor so you stay strong and continent during your workouts You can follow Courtenay online at @her.exercise.physiology or check out her website to view her services and book a consultation. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Over the last decade the stigma that once existed around mental illness has decreased significantly. This is largely due to increased awareness of the prevalence of mental illness, media campaigns and prominent public figures sharing their experience with various mental health disorders. However, even as people find understanding and support for their illness, they are also subject to a host of unhelpful and stigmatizing attitudes about medication. These include: the implication that they’re just not trying hard enough to overcome their condition,  the recommendation that all they need is a certain diet, or exercise, or meditation,  the assumption that the cure for their condition is as simple as taking a pill. In the context of HA and ED recovery it is important to remember that eating disorders are often comorbid with other mental health conditions such as: Anxiety disorders (Generalised anxiety disorder, social anxiety disorder etc etc) Depression Obsessive Compulsive Disorder PTSD Substance use disorders Therefore this topic is very relevant to our audience and clientele - which is why we wanted to address it! In this episode we discuss: Why is there still a stigma around the use of medication? The influence of pop-culture jokes on medication use and misrepresentation in films and TV How the lack of cultural conversation can keep the stigma of medication alive The association between taking medication and being "labelled" Misinformation about alternative or 'natural' approaches   3 main reasons why medication may be important for you during HA or ED recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

We are familiar with common behaviours seen in the presence of an eating disorder. These are outlined in the DSM-5 diagnostic criteria for eating disorders. Whilst of course these differ across the eating disorder diagnoses some include: A preoccupation with weight and shape, diet and exercise Development of rigid rules around food Intense fear of gaining weight, or persistent behaviour that interferes with weight gain These are just a few of the symptoms and behaviours of eating disorders that are easily recognisable in individuals with disordered eating. However, there are a number of Eating Disorder behaviours that don’t get quite as much recognition. These tend to be less common, and you would not need to display these behaviours to receive an ED or disordered eating diagnosis, but they are prevalent enough to deserve an exploration on the podcast. In this episode we explore: Chew and spit behaviour - its prevalence, complications and how to stop doing it Adding lots of condiments to food - how to identify if you're struggling with this, why it's problematic and ways to add more variety into your diet and stop over reliance on one food item Hyperactivity - what this looks like in real life and why it happens plus how to allow yourself to rest and recover Obsession with food photos, videos and recipes - why this happens during restriction and how it can fuel your disordered eating Preparing food for others but not yourself - why you're not allowing yourself to enjoy these meals or dishes and how to give yourself full permission to eat Eating with specific plates, bowls or utensils - a sneaky behaviour that's more damaging than you think Eating at a very slow pace or cutting food up into certain size pieces - why you seek this control and how to let go of this habit Being over informed about nutrition - how applying certain nutrition recommendations can actually be harmful to your recovery Eating the same foods or meals every day - understanding your fears around trying new foods and how to calmly integrate more variety into. your diet ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

One of the most frequently asked questions both Lucy and I get from clients in recovery from hypothalamic amenorrhea is "what signs indicate that I'm about to get my period back?" We know that hypothalamic amenorrhea recovery can feel tiring and the waiting game to get your first period is often that hardest part! In this episode we go through all the signs and symptoms which indicate your period is about to come back including: What changes in cervical mucous to look out for that indicate ovulation (egg white cervical mucous versus other types) What follicular waves are and what they mean about your stage of recovery from hypothalamic amenorrhea How a shift in cervical position can help you identify what stage of the cycle you're in and confirm ovulation (which is essential to regaining a period) Ovulation predictor kits - how and when to use them and what they mean When spotting might happen and its relationship with your period Changes in mood and increased cramping that might precede your first period A higher libido and what this means about your cycle, ovulation and chances of getting your first period ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

It’s not abnormal to hit a wall in your recovery. Fatigue sets in, motivation starts to dwindle and your “why” begins to fade into the background.  Healing, whether you’re just starting recovery or you’ve been in the trenches for a while, can be a long and difficult process that leaves you completely exhausted.  So what do we do to keep making progress even when we’re in an unreceptive, completely burnt out phase of recovery?  In this podcast we discuss some ways to help you continue to move forward on your recovery, even when things feel hard. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined by Erin Salveson, a recovery warrior who found herself stuck in the depths of quasi-recovery for years and took a leap of faith last year to get her period back and reclaim her life. Today she shares her story with us in the hopes that it helps inspire others to take action. In this podcast Erin and I discuss: Her long standing history with an eating disorder that was diagnosed at age 9 Being weight restored but still feeling stuck in the eating disorder thoughts The connection between avoiding emotions and food restriction that perpetuated her eating disorder for so long What quasi-recovery felt like and how long she was stuck in that place for Skills to turn awareness into consistent action to reach recovery How finding a recovery community transformed her journey and gave her a source of support and accountability  The biggest surprises that shaped her recovery The role of exposure therapy and embracing fear How long it took her period to return after it being missing for 10 years What full recovery means to her and what it feels like each day Embracing emotions after numbing out from feelings for so many years Her best advice for those going through their own recovery journey . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Sometimes tough love is the best kind of love, especially when it comes to your recovery journey. While self-compassion is essential, these hard truths might hit home for you and help you get out of your own way so you can truly reach full recovery. In this podcast we discuss: 10 hard truths about recovery Are you doing just enough or what is optimal for your recovery Weight gain as a necessity and how to overcome the fear of restoring your weight in order to restore your health How high intensity exercise can't simply be cancelled out by eating more in recovery Accepting that there are no short cuts in recovery  Making the big changes that will propel your recovery instead of focusing on tiny little ones Searching for the answers you want instead of accepting the truth about what you need to change to recover The problem with only wanting to gain weight as muscle mass in recovery Sneaky compensation such as reducing your training intensity or volume but then increasing walking Why stress management is so important to regaining your period Body image work and why it's so critical to recovery maintenance  . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

The “I’m not sick enough” narrative is a common one that comes up with those who have hypothalamic amenorrhea or disordered eating. It can often happen if you feel you don't perfectly fit a diagnosis of disordered eating or an eating disorder, the comparison trap of others being "worse than you", or disordered behaviours being normalised by society. In this podcast we breakdown: The main reasons you may not feel "sick enough" What to do if your symptoms don't fit into the DSM-5 criteria for an eating disorder The misconception of weight or BMI being a representation of how much you are suffering when struggling with disordered eating or compulsive exercise Why early intervention is so beneficial to recovery 5 key steps to break down the "I'm not sick enough" mentality so you can get the help you need and deserve to recover guilt-free . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Welcome back to Holistic Health Radio for 2022! The New Year brings so many opportunities and fresh starts. Oftentimes it's when you recommit to recovery and convince yourself that THIS will be the year that you make full recovery a reality.  Making the commitment is one thing, but following through on your intentions can often be the hardest part. If you feel like you're stuck, sabotaging your recovering or putting it off completely, you're not alone. In this podcast we discuss: The 7 biggest reasons you're delaying recovery Why these thought patterns and assumptions keep you stuck Common misconceptions perpetuated by society that make you hesitate to reach out for help Barriers faced by athletes that make period or eating disorder recovery harder What to do if you've lived with an eating disorder or hypothalamic amenorrhea for years and feel unsure if recovery is possible How to find motivation to recover if you've tried and failed before How to navigate fears in recovery to get your period back and heal your relationship with food . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I'm joined by Olivia Park, who is here to share her story of recovery from HA and her mental transformation from chasing aesthetic goals in bodybuilding and crossfit to seeing movement as something that could provide her body with so much more if she treated it well and nourished it appropriately. In this episode Olivia and I discuss: How her fitness journey began and the impact of body related comments on her reasons for sustaining exercise The impact of bodybuilding and Crossfit on her relationship with food, exercise and her body image When she noticed her period was missing and how long she actually may have been suffering from RED-S How recovery from HA is so much more than just eating more and training less The biggest mindset shifts which allowed her to fully recover her period (and maintain a regular cycle) The ups and downs of her fertility journey including IVF and how she got pregnant after HA The important of working on body image in general and also as it relates to your relationship with fitness Cultivating body respect and how to practice that every day How her own journey has impacted her ethos in helping other women achieve their own health and fitness goals . ❤️ Olivia Park is a women's health and performance coach who helps active women lift hard and live well both in and out of the gym. She helps women find liberation from the ‘shoulds’ of the fitness industry and the all-or-nothing mindset through purpose-driven training. Follow her on Instagram @oliviaparkcoach ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today! ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I'm joined by Pegah Esmaili, a wife, new mama to baby Cyra, and a daughter of the king. A absolute light beam of positivity, Pegah's passion is encouraging women to walk in faith and freedom. After years of battling with her own body image, it's now her mission to share her messy story of recovery in hopes of helping other women.  In this podcast we get to insight into her journey of no period for over 10 years to pregnant, and now what her life is like as a new mom. Some of the highlights from today's episode include: When she believed her relationship with food went from healthy to extreme The impact of a bad break up on her body image and relationship with exercise The traps of clean eating and fitness magazine diet plans Getting stuck in a false sense of security while on the pill When she decided to prioritise her hormone health The positives and negatives she experienced while working to recover her period How she found out she was pregnant only after a few recovery periods What her pregnancy journey was like The fear of giving birth and her birth story What life is like now as a new mom and how recovery has impacted her life for the better . ❤️ You can follow Pegah on Instagram @pegactive ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

How do you overcome the mental obstacles in recovery? This was a questioned I got asked the other day on Instagram. Oftentimes there's a huge gap between knowing what we NEED to be doing in recovery and actually DOING it. But what stops us? Oftentimes it's the fears and worries that create these huge obstacles. Today I'm going to explore the most common obstacles I see come up for clients in recovery and how to overcome them. In this episode I discuss: The fear of weight gain - where it comes from, how it impacts your recovery, and ways to challenge it Ignoring hunger - why we do it, where we learnt hunger was "bad", and how to start listening and responding to it more Fearing fullness - similar to hunger the beliefs we have about fullness have been warped by society. I unpack these to help you realise fullness is nothing to fear Taking a body-only or mind-only approach to recovery - a big obstacle as you truly need a connected mind-body approach for recovery Avoiding discomfort - probably THE most common obstacle because it's tough to choose being uncomfortable repeatedly so I give you some helpful tips to navigate big emotions so you can keep choosing recovery aligned behaviours . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today our sports dietitian and coach Cheyenne Holman joins the show to discuss her own personal recovery journey from hypothalamic amenorrhea. In this episode we cover: Cheyenne's relationship with food and exercise growing up When her eating and exercise habits went from healthy to disordered How long her HA went on for before she decided to do something about it Her hypothalamic amenorrhea recovery journey including how long it took to get her period back Her post-period recovery experience and how she maintains her menstrual health now Her top tips for anyone currently going through HA recovery . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.  

Information overload. We've all been there. One second you decide to commit to recovery from hypothalamic amenorrhea, disordered eating or an eating disorder and then only a matter of days later you're ordering books, joining Facebook groups, following recovery accounts and binge listening to as many podcasts on the topic as you can. While gaining information about the journey ahead can be useful, there are also drawbacks to investing too much time and energy into recovery. In this podcast Lucy McConnell and I explore the dark side of information overload and help you find a healthy balance between recovery and life. In this episode we cover: The pros and cons of information overload when it comes to recovery from hypothalamic amenorrhea or an eating disorder Where you should and shouldn't be getting your information from Recovery accounts and their impact on your own recovery journey The trouble with too much information and switching up your recovery plan too often Tips for finding the right balance in recovery so you know enough to move forward without it becoming an obsession   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

One of the most commonly asked questions I get from my Instagram page and listeners of this podcast is: should I open up to my partner, boyfriend or girlfriend about my eating disorder or hypothalamic amenorrhea recovery? Dealing with weight gain, fear of judgement from others and the notion that you are only loveable if you live in a certain size body often hold people back from reaching full recovery and prevent them from getting support from the people around them who love them most. But how do you even talk to a romantic partner about this? What will they think of you if you do open up? And how can you help them better understand the process so they can give you the support you need? Today I’m going to be answering all those questions for you as I invite my good friend Clint back to the show to offer a male perspective on all these juicy topics and give you some insight that will help you navigate these conversations with the people you love in your life. In this episode we cover: Steps for telling your partner you have or are recovering from an eating disorder, disordered eating or hypothalamic amenorrhea Navigating body changes and hang-ups in a relationship Answering the question "is an eating disorder or HA off putting in a partner?" Navigating conversations around changes in libido Reclaiming body confidence and self-pleasure after weight gain Removing the shame around periods  Sharing wins of recovery with your partner Key communication tips that will support your recovery and relationship Clint is the owner of Hybrid Performance in Canberra. His main mission is to help people create a healthy lifestyle that fits into their busy schedule, rather than one that takes over it. Follow him on Instagram @hybridperformance_gym ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast Lucy McConnell and I are discussing a hot topic: food guilt. It's a theme that constantly comes up in our coaching with clients as we help them heal their relationship with food. In this episode of Holistic Health Radio we explore: 5 reasons why food guilt happens What to do if you notice food guilt happening to you Tips and strategies for overcoming food guilt so you can have a peaceful relationship with food once again ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by a retuned guest to the show Clint Hartley. Clint is the owner of Hybrid Performance in Canberra. His main mission is to help people create a healthy lifestyle that fits into their busy schedule, rather than one that takes over it. Within his work Clint is incredibly passionate about helping his clients better understand their body and how they can best become healthy, improve aches and pains, plus feel and function better and also have a good time doing so. In this episode we cover: The biggest mistakes we’ve made both personally and professionally when it comes to fitness and nutrition The perils of bodybuilding competitions and the questions you need to ask yourself before entering into one How the hard lessons we learned turned into more compassionate and better educated coaches Diet downfalls we got trapped into and how you can avoid them How to find a well-qualified coach or trainer that can best help you reach your goals ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m going to be talking all things exercise for Hypothalamic Amenorrhea recovery and helping you figure out which workouts to do which are safe and which workouts to avoid which will hinder your recovery progress. In this episode I discuss: The scientific reason why you need to reduce and modify exercise in recovery from hypothalamic amenorrhea Why high intensity exercise isn’t helpful during HA recovery The best and worst workouts for HA recovery How to know if your workout is too much or too intense - questions to ask yourself Dealing with common fears and objections to reducing exercise  Practical tips for how to cut down your exercise in hypothalamic amenorrhea recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I’m joined Stefanie Valakas. She is an expert fertility dietiitan & nutritionist and founder of The Dietologist.    Stefanie and her virtual practice team are dedicated to excellence in nutrition for reproductive health concerns, fertility & pregnancy. Her passion for nutrition in this space has truly grown from her experience helping her clients online from around the world and also through her own personal experiences of navigating a diagnosis of endometriosis. In this podcast we discuss: How to eat when trying to conceive How to increase your egg health in 90 days The importance of personalisation when it comes to fertility nutrition (i.e. why one pre-natal vitamins might not cover all your needs) Nutritional needs and changes throughout pregnancy Navigating her own endometriosis diagnosis Plus evidence-based diet and lifestyle recommendations for managing endometriosis  You can learn about how you can work with Stefanie and The Dietologist team below: Website: thedietologist.com.au Instagram @the_dietologist and @endo.dietitian Podcast: Fertility Friendly Food   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today’s podcast is all about how to eat for Hypothalamic Amenorrhea recovery and specific foods to include that can boost your recovery. In this episode I’m going to go over: 10 foods to incorporate that can boost your Hypothalamic Amenorrhea recovery What nutrients these foods contain and how they can boost your fertility, energy availability and recovery When and how much to add each of these foods into your diet during hypothalamic amenorrhea recovery Smart swaps if you’re allergic or intolerant to any of the foods listed Meal and snack ideas for your hypothalamic amenorrhea recovery journey that incorporate these specific fertility and energy boosting foods   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.   References for studies listed in this podcast: Audrey J Gaskins, Rajeshwari Sundaram, Germaine M Buck Louis, Jorge E Chavarro, Seafood Intake, Sexual Activity, and Time to Pregnancy, The Journal of Clinical Endocrinology & Metabolism, Volume 103, Issue 7, July 2018, Pages 2680–2688, https://doi.org/10.1210/jc.2018-00385 Chavarro, J. E., Rich-Edwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. Human reproduction (Oxford, England), 22(5), 1340–1347. https://doi.org/10.1093/humrep/dem019 Comerford KB, Ayoob KT, Murray RD, Atkinson SA. The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation. Nutrients. 2016; 8(5):313. https://doi.org/10.3390/nu8050313 Poretsky L, Kalin MF. The gonadotropic function of insulin. Endocr Rev. 1987;8(2):132-141. doi:10.1210/edrv-8-2-132 Zhang C, Bosch MA, Levine JE, Rønnekleiv OK, Kelly MJ. Gonadotropin-releasing hormone neurons express K(ATP) channels that are regulated by estrogen and responsive to glucose and metabolic inhibition. J Neurosci. 2007;27(38):10153-10164. doi:10.1523/JNEUROSCI.1657-07.2007

Today I’m joined by Emma W. or @em_wizzfit as she’s known on Instagram. Growing up Emma played all kinds of sports (think soccer, AFL, basketball and AFL), but this came to a sudden end with not one, but two knee reconstructions. It was during this time that Emma found the gym, strength training and a growing passion for powerlifting, but it also coincided with something else: the development of an eating disorder. In this podcast Emma walks you through her journey of recovery from injury and eating disorder, how she reclaimed a positive relationship with food, and her steps towards health and happiness along the way. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In today’s podcast Lucy McConnell and I are going to be talking about Set Point Theory, which states that our bodies have a preset weight range hardwired into our DNA. According to this theory, our weight and how much it changes from that set point might be limited.   In this episode we’re going to be discussing: What set point theory is How much of our makeup is genetically determined including weight The factors that influence bodyweight The systems in the body that regulate weight to maintain this set point What happens when you go above and below your set point The overshoot phenomenon  How long weight redistribution takes to occur Plus tips for navigating weight restoration and bodyweight redistribution in hypothalamic amenorrhea and eating disorder recovery   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today you get a special treat as my good friend Clint Hartley from Hybrid Performance Gym in Canberra takes the reins as guest host to ask me all the questions! In this episode you get to know the girl behind the podcast a little bit more and what life was like for me growing up, going through an eating disorder, moving to Australia, and of course the journey of starting my business up until now. There are also some insightful listener questions that I answer at the end and a few hilarious curveball ones from Clint. A bit of a different twist on the normal weekly podcasts, but I thought it would be fun to get to know each other on a deeper level. Listen to the end and if you create any funny memes we'd love to see them!  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Dr Izzy Smith is an Australian based Endocrinology Doctor with a passion for sharing health advice that is easy to digest. Through her work and instagram she regularly promotes evidenced-based advice on exercise, nutrition and medicine whilst busting silly health myths by calling out some of the dangerous fads in the wellness and weight loss industry. Izzy is a passionate advocate for mental health which includes her role as an ambassador and keynote speaker for the Movember and Puka Up organisations. She is also a strong advocate for the physical and mental health benefits of exercise and is also the co-host of the mental health podcast Behind the Uniform Podcast . Her authentic approach to health and wellbeing has lead to a growing presence on social media and influence in the space and I couldn’t be more excited for you guys to listen to our chat today. In this episode Izzy and I discuss: Her passion for fitness and specifically running What an endocrinologist does, what conditions they treat and why you might go see one How endocrinologists diagnose and treat hypothalamic amenorrhea What HRT actually is and how it helps protect bone health Busting misinformation in the health and fitness space How to advocate for yourself when seeing a doctor and so much more You can follow Dr. Izzy on Instagram at @doctorizzyksmith or check out her website for more information on her services. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ FREE WEBINAR: How to Get Your Period Back Naturally. Click here to sign up: https://sarahlizking.com/healing-ha-free-webinar/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In recovery from hypothalamic amenorrhea you are often dealing with some difficult changes and having a support network that understands and encourages you can make the journey to recovering your period so much more successful. In today’s episode of Holistic Health Radio, Lucy McConnell and I will be talking about how to speak with loved ones about your recovery from HA. This is also relevant if you're in recovery from an eating disorder or disordered eating as well. In this podcast we discuss: The impact of Hypothalamic Amenorrhea on libido and managing your sex life with a partner How your loved ones can support you with food challenges and at meal times in HA/ED recovery Talking about body changes and the fears you have surrounding that with your loved ones  Creating safe boundaries with family, friends and partners to help you flourish in your HA/ED recovery  Dealing with emotions in productive ways so you don’t lash out at your partner Learning how to communicate in healthy ways about what you need from others and what they need back   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ FREE WEBINAR: How to Get Your Period Back Naturally. Click here to sign up: https://sarahlizking.com/healing-ha-free-webinar/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined Nicky Chapman, a fiancé, mama to be + Finance Manager turned Integrative Nutrition Coach, living in Canberra, Australia. After overcoming Anorexia 15 years ago, Nicky turned to the health and fitness industry. Over time she ended up taking things too far. She was stressed out, over-training, and under-eating. Instead of dealing with emotional stress that felt out of my control, she tried to manage it in ways that have ended up negatively affecting her health, consequently developing Hypothalamic Amenorrhea at a time where she was desperate to get pregnant. Realising that being fit didn’t necessarily equal healthy, was the massive wake up call she needed. Nicky ended up changing career paths, re-educating herself and learning about the importance of nourishing the mind as well as the body.  Eventually, she healed not only her body but her relationship with it, and fell pregnant naturally.. Nicky is deeply passionate about sharing her experience and helping other women achieve a balance of physical, mental & emotional health + happiness, which is why I’m so excited to have her on the podcast today to share her story. You can follow Nicky on Instagram @thewellnessantidote. In this episode Nicky and I take a deeper look at  Her Hypothalamic Amenorrhea journey The triumphs and tribulations she experienced while working towards getting her period back The power of journalling for helping her navigate change  Her biggest and most helpful mental shifts during recovery How she fell pregnant naturally and  Dealing with body image during recovery and pregnancy.   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In today’s episode I’m going to be talking about veganism, hypothalamic amenorrhea, and whether you can recover if you follow a plant-based diet. The reason I wanted to do this podcast is because there are so many stories online which talk from personal experiences of women going vegan and then losing their period, so it’s important to understand what might be happening from a scientific perspective before making judgements based around the diet itself. In the podcast I’ll be discussing: What is a vegan diet and how does it differ from an omnivorous diet in terms of nutrition Differentiating between correlation and causation of vegan diets and amenorrhea The real reasons why someone might lose their period if they go vegan Can you recover from HA if you eat a vegan diet? Is a vegan diet superior or inferior to other diets for recovery? ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by Chlo Hodgkinson. After suffering from hypothalamic amenorrhea herself, Chlo now helps to empower and educate those who are struggling with self worth, body confidence and regaining their period. She’s shared her journey through her Instagram and YouTube channel, creating an open community where her followers feel safe to ask her questions and seek support.  Chlo has also released a journal to help others, containing 12 weeks of pages that aim to empower users through goal setting, gratitude practices, manifestation and more. You can follow Chlo on Instagram and Youtube here. In today’s episode Chlo and I will discuss: Her own journey through HA and how she regained her period Top tips on how to achieve self worth Body image and why it’s so important during HA recovery How common HA is Harnessing the power of your female hormones How her training and ethos around has changed since recovering from hypothalamic amenorrhea    ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

While women have long experienced pressures towards thinness, in recent years, societal pressures have shifted towards encouraging women to attain an appearance characterised by both thinness and muscularity. All you have to do is look at the #fitspo hashtag and you'll notice that this lean muscular physique is idealised within our society. But is this at the cost of our mental health and relationship with food and exercise?  Today Lucy McConnell and I answer this question as we dive into the topic of eating disorders masking under the guise of fitness and health.  In today’s episode we’ll be discussing: The link between eating disorders, disordered eating and the pursuit of thinness/muscularity in fitness Normalisation of dieting behaviours How fitness professionals can perpetuate unrealistic and unhealthy standards of training and eating  The blurred line between dedication and disordered eating - how to tell the difference Why it’s hard to identify and get help with these behaviours because of lack of diagnostic criteria The link between low self-esteem and training/eating in fitness and how this can be masked in both professionals and persons who pursue fitness ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast Lucy McConnell and I discuss the interplay between meal timing, sex hormone production and recovery from hypothalamic amenorrhea. In this episode we cover: The impact of fasting on sex hormone and cortisol production The research around amenorrheic and eumenorrheic athletes and their whole day energy balance Where people go wrong - fitness and fasting. Why women do better with fuelled workouts Breaking the myth of fasted exercise and "fat burning" Does when you eat matter in HA recovery? How often you should be eating in HA recovery Recommendations for meal timing in HA recovery Overcoming the "I'm too busy" excuse with some meal planning tips and tricks How to stay well fuelled during the day in HA recovery if you have an active job e.g. as a fitness professional  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

This week I'm joined again by Talia Cecchele. Talia is a registered dietitian specialising in eating disorders, weight management and paediatrics currently living and working in the UK. Her mission is to help clients nourish with balance by removing the overwhelm and confusion around healthy eating and bringing things back to basics. Her holistic and personalised approach reflects my own ethos as we both believe there’s no one-size-fits-all approach. In this podcast Talia and I are discussing how to break food rules and overcome food fears in eating disorder recovery. However, this is also relevant to those working on hypothalamic amenorrhea recovery and working towards a better relationship with food in general. In this episode we discuss: What a food rule actually is Where food fears and food rules come from How fears and rules around food impact your life overall The step by step process for how to tackle a food fear or break a food rule Why support is so incredibly important in the process of recovery and the details of Her upcoming Rule Breaker Challenge Click here to join the Rule Breaker Challenge or learn about how Talia and her team can support you. You can also follow Talia on Instagram @tcnutrition. ❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

This week we’re talking about an incredibly common behaviour that can happen during recovery, which is body checking. In this episode I’m going to explain: What body checking is Sneaky forms of body checking you might not even realise you are doing Why we engage in body checking i.e. what purpose does it serve And finally, 7 effective strategies for how to stop body checking behaviours ❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. Research studies mentioned in this week's episode: Tanck JA, Vocks S, Riesselmann B, Waldorf M. Gender Differences in Affective and Evaluative Responses to Experimentally Induced Body Checking of Positively and Negatively Valenced Body Parts. Front Psychol. 2019;10:1058. Published 2019 May 14. doi:10.3389/fpsyg.2019.01058 Walker DC, White EK, Srinivasan VJ. A meta-analysis of the relationships between body checking, body image avoidance, body image dissatisfaction, mood, and disordered eating. Int J Eat Disord. 2018 Aug;51(8):745-770. doi: 10.1002/eat.22867. Epub 2018 Apr 16. PMID: 29659039.

This week I wanted to talk about dealing with weight gain and body changes in recovery because it’s probably one of the biggest struggles people have as they work towards food freedom, a better relationship with exercise and/or getting their period back. In this episode I discuss: The main fears associated with weight gain and body changes Why letting go of control and sitting with discomfort can feel so hard The analogy of your body as a house during recovery The two most effective psychological therapies for managing body changes and the fear of weight gain Why you can't think your way out of recovery The most effective tools for sitting with uncomfortable feelings during hypothalamic amenorrhea or eating disorder recovery ❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.  

Episode 100!!! What a milestone. To celebrate this occasion I've written a letter to my younger self and shared it with you. It's filled with all the things I needed to hear when I was struggling and I know will provide all of you with hope and inspiration that things do get better. Thanks to each and every one of you who continue to support the show week in and week out. I'd love to hear from you if this podcast has helped you in any way. Reach out to me on instagram @sarahlizking This episode is proudly supported by my upcoming group program Healing Hypothalamic Amenorrhea, an 8-week, hybrid group and 1:1 coaching program, with supportive materials, hormone nourishing recipes, recovery friendly workouts, and workbooks designed to help you recover your period while improving your relationship with food, exercise and your body. It starts on Monday March 29th and is available to participants worldwide. For all the details and to sign up head to www.sarahlizking.com/healing-ha/ 

Welcome back to Holistic Health Radio! This week is the launch of a secret project I've been working on for the last 6 months, which is an online community and education platform called Recovery Club. In today's podcast my co-host Lucy and I go through: What Recovery Club is How it works The content you get in the community Ways to connect and interact with others The values and our "why" for creating Recovery Club And what to expect from our special guest experts ❤️ Be sure to follow @_recoveryclub on social media and sign up to the waitlist to become a founding member. ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

Today I’m joined again health coach and personal trainer by Lucy McConnell. For those of you who don’t know, Lucy is now a part of the team at sarahlizking.com, taking on coaching clients for HA recovery and also heading up our online training program Better Balance Training, which is a 1:1 customised training plan for those wanting a safe return to exercise after HA recovery. We also work with women who have specific strength or fitness goals and want to learn more about how to train around their menstrual cycle, improve bone health or just feel generally badass in their bodies. Today we’re not talking about training through, we’re talking about food. And in particular tracking food. One of the most frequent questions I’ve been asked recently is “how do I ensure I’m eating enough for HA recovery without tracking my calories?” and it’s a really valid question. Obviously in HA recovery we want to be hitting that minimum of about 2500 calories per day (maybe more depending on your personal circumstances), but how do we ensure that we’re hitting the mark if we don’t weight, measure or track our food intake? In today’s podcast we’re going to answer that questions plus go through: Our own personal history with tracking calories The pros and cons of tracking calories Ways to break up with tracking calories (goodbye MyFitnessPal) How to ensure you’re eating enough for hypothalamic amenorrhea recovery without tracking calories Letting go of the mental calculations around food, even after you stop tracking ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined again by Lucy McConnell – last time she was on the show she was a guest explaining her recovery journey and what she learned and now she’s back but with a whole new role! She’s now part of the coaching team here at sarahlizking.com and heading up the Better Balance Training programs alongside taking 1:1 health coaching clients for HA recovery. Making a safe return to exercise is so important after recovery, but oftentimes people aren't sure where to start, what to do, and how hard they can push. So today, we're going to answer all those questions and more! In today’s episode on how to make a safe return to exercise after HA recovery we’re going to be covering: Our own personal journeys with exercise after HA recovery The most common mistakes people make when returning to exercise after HA recovery Answering the question: is it ever safe to lose weight after Hypothalamic Amenorrhea recovery The best goals to set for yourself when you return to training When and if high intensity training is appropriate and what that looks like The importance of strength training for bone health Are PDF plans and instagram workouts ok to do after recovery? Why or why not? Education on understanding the menstrual cycle and performance - what you SHOULD be tracking, what that means and how to interpret it.  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ FREE eBOOK - Everything you need to know about hiring a PT. The 6 questions you must ask before hiring an online or face-to-face PT. Click here to download your copy.  ❤️ Ready to return to exercise and keep your period for good? Check out our Better Balance Training program for more details.  ❤️ Work with me or my team to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

What happens when fitness isn't just something that we do, but starts to define who we are? And how can we start to let go and re-shape that fitness identity when trying to recovery from disordered eating, an eating disorder and hypothalamic amenorrhea? I answer both of those questions and so much more in this week's episode where you'll learn: The role grief plays in re-shaping your fitness identity How to redefine your values around fitness so they lead towards a more sustainable relationship with exercise How to cultivate a radical willingness to sit with change, difficult thoughts and uncomfortable emotions as you work towards healing Why it's important to pull apart the complex story of fitness being who we are versus something that we do What belief systems are no longer serving you when it comes to your fitness identity and how to unsubscribe from them How to truly find exercise freedom and define what that looks like for you  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

When recovering from disordered eating, food is often not the only aspect of your lifestyle that needs to be adjusted. Many people with eating disorders simultaneously struggle with exercise dependence and addiction.  In one study, compulsive exercise was prevalent in 31-81% of patients with anorexia nervosa and 20-66% of those suffering bulimia nervosa (Dittmer, Jacobi & Voderholzer 2018). These statistics highlight just how difficult recovery can be as many sufferers battle more than one compulsion at a time: the need to restrict combined with the urge to overcompensate.  In today's society exercise is often celebrated and congratulated, adding to the difficulty of those who are battling with these dependencies. Exercise is great for both mental and physical health but should be done in a balanced manner that doesn’t focus on calorie burning, compensation and punishment.  But how do you actually get there? That is the focus on this week’s podcast where we dissect what an unhealthy relationship with exercise actually looks like, the different components that you might be hung up on and how to start transitioning away from those behaviours towards a more balanced enjoyable exercise routine. In this episode you’ll learn:   The 6 key signs of unhealthy relationship with exercise plus A step by step guide on how to start improving your relationship with exercise so you can move your body for joy   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In episode 93 last week I spoke a lot about motivation in recovery and the feedback was great! However, I also got lots of messages from you lovely listeners asking how to actually get started in the first place and commit to your recovery journey. Well you asked and I delivered! This week on the podcast I blend my personal experience, with some helpful practice advice to help you get started and commit to your own recovery. In this episode I discuss: My own personal lightbulb moment where I realised that I needed to get started and actually commit to my eating disorder recovery The simple 4-step process for getting started with recovery, getting your period back or improving your relationship with food or exercise or committing to a goal focused on improving your wellbeing What making a commitment to recovery actually means Journal prompts and questions to ask yourself help you discover your "why" for your goals, and get started with taking action towards recovery from your eating disorder or hypothalamic amenorrhea ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Motivation in recovery can be difficult to maintain which is why it’s so important to know how to reignite it when it’s lost. In recovery, we often set unrealistic expectations for both ourselves and the process as a whole. For example, when you start recovery you may convince yourself that it’s going to be an easy, feel-good journey to fixing your relationship with food and exercise. You may expect things to improve quite rapidly with no room for error. Unfortunately, as rewarding as recovery can be, it’s not always going to be quick and easy – there will be hard days when you question everything. In this episode of Holistic Health Radio I’m going to cover: Reasons why we lose motivation in recovery from an eating disorder or hypothalamic amenorrhea The problem with relying solely on motivation Why we get stuck in "not knowing what to do" How to get the ball rolling again when we fall off track If you're currently struggling with motivation then have a listen to this episode and if you need extra help and support I'd love for you to join my Healing HA program below! ❤️ Join my next round of Healing Hypothalamic Amenorrhea (my hybrid 1:1 and group coaching program to regain your period) Click here for details and to sign up: https://linktr.ee/skactive ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Diving into HA Recovery is one of the best decisions you’ll ever make for your future self but that doesn’t make it any less scary to begin with. Changing your current lifestyle and rules around food or exercise can be daunting but in this episode, I cover all your most common fears while giving you tips and tricks to overcome them. Do you fear weight gain? The loss of your fitness identity? Are you scared of being ‘unhealthy’ or being judged by others? These are all very common topics that come up in HA recovery and trust me, I understand! Your feelings are valid but let’s unpack these fears a little more and stop them from holding you back. It's important to understand that recovering from HA is a LOT more than physically changing your routine. In recovery, you have to challenge a lot of your old beliefs because more often than not, they’re quite far from reality! Let’s start facing your fears front on and give you the best possible chance at recovery. Have a listen to this episode and if you need extra help and support I'd love for you to join my Healing HA program below! ❤️ Join my next round of Healing Hypothalamic Amenorrhea (my hybrid 1:1 and group coaching program to regain your period) Click here for details and to sign up: https://linktr.ee/skactive ❤️ To work with me to regain your period while improving your relationship with food and exercise, head to www.sarahlizking.com or send me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

In today’s podcast I want to talk about how to embrace weight gain and your changing body during recovery from disordered eating, an eating disorder or hypothalamic amenorrhea. You might also experience some body changes if you are giving up extreme dieting and working towards a more intuitive approach to eating that honours your body’s natural weight, in which case, this episode will help you too. In this podcast I share: My lapse 4 years ago which led me to needing to gain weight again to recover physically, mentally and emotionally from a very tough year Is weight gain harder after a lapse or relapse? My own personal experience with this. 10 mindset and behavioural shift to help you embrace weight gain The best mantras to repeat to yourself to help you on bad body image days ❤️ Next round for Healing Hypothalamic Amenorrhea (my hybrid 1:1 and group coaching program to regain your period) opens for enrolment on January 4th 2021! Add your name to the wait list here:  https://sarahlizking.com/healing-ha/ ❤️ To work with me to regain your period while improving your relationship with food and exercise, head to www.sarahlizking.com or send me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m joined by Lindsey Lusson, a Registered Dietitian, wife, and momma to a 2-year-old girl with a baby boy currently on the way. Through her own personal health journey, Lindsey has learned a lot about how under eating can wreak havoc on your health. For 13 years she did not have a natural period and when she and her husband wanted to begin trying for a baby, she felt lost with no direction on how to get pregnant. Thankfully, she was able to get her hands a book about Hypothalamic Amenorrhea (HA) and decided to follow the recovery protocol to regain her cycles naturally. In less than a month she was able to get her period back and 3 months later got pregnant naturally despite being told that she would need fertility treatment to start a family. This experience led her to wanting to support others who have lost their period due to HA, which of course is my mission too. In this episode Lindsey and I discuss: Her journey with Hypothalamic Amenorrhea What she did to get her own period back The importance of accountability on your HA recovery journey The impact of high intensity exercise on your HA recovery journey Body image struggles and how to deal with them What to expect when trying to conceive naturally after HA recovery When fertility treatments may be helpful versus unnecessary if trying to conceive Her best tips for those in HA recovery looking to get their periods back naturally 👉 Find Lindsey on Instagram @food.freedom.fertility 👉 To work with Lindsey, head to her website https://lindseylifestyledietitian.com/ ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. ❤️ Download your FREE Body Confidence (for life) eBook by heading to https://sarahlizking.com/body-confidence-guide/ OR your FREE Ultimate Meal Prep Made Easy Guide here: https://bit.ly/3lCZbMC 

Do you struggle to enjoy Christmas without feelings of guilt, shame or regret? Maybe you eat more than you want and then feel like you need to burn it off with exercise? Do you worry about comments and judgements from others about your body? In today's episode of Holistic Health Radio I talk about navigating the holidays while in recovery from disordered eating, an eating disorder or hypothalamic amenorrhea. This is also applicable to you if you’re simply trying to have a better relationship with food, exercise and your body that’s free from the grips of diet culture. In this podcast I’m going to discuss: Why the end of year holidays can often feel really hard How to prepare yourself to Christmas lunch, dinner, parties and other events How to figure out if your exercise habits are coming from a healthy place Where guilt comes from when we eat more or exercise less than usual Managing diet culture talk and comments from other Creating safe boundaries for yourself in social situations Stepping outside of your comfort zone and trying new things ❤️ Next round for Healing Hypothalamic Amenorrhea (my hybrid 1:1 and group coaching program to regain your period) opens for enrolment on January 4th 2021! Add your name to the wait list here:  https://sarahlizking.com/healing-ha/ ❤️ To work with me to regain your period while improving your relationship with food and exercise, head to www.sarahlizking.com or send me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m joined by Kieran O’Dwyer from Bathurst Strength and Conditioning. Lovingly known around the gym as Coach Kizz, his mission is to optimise the health and performance of everybody who walks through the door. Whether it be to improve their athletic performance, get fit, learn to lift, keep joints strong and pain free, or hit a new PB, he is there to help. With 8 years of coaching experience in the bank, Coach Kizz knows that hard work and building persistent healthy habits are the key to success. Today on the podcast we get a big dose of his expertise as we discuss the science of strength and conditioning. In this episode we cover: What strength & conditioning actually is and how it differs from other popular forms of training The movement basics we should all be mastering The most common mistakes women make when strength training, and how to fix them What components make up a well-rounded S&C program When and how often you should be changing your program to keep progressing Training variables that are often overlooked Why a coach can be so helpful in helping you ace your technique How long does it actually take to build muscle/hit a PB Learning the importance of balancing strength and mobility 👉 Find Kieran on Instagram @builtbykizz 👉 Follow Bathurst Strength & Conditioning on Instagram @bathurstsc or head to their website to check out their in person and online coaching programs. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare. ❤️ Download your FREE Body Confidence (for life) eBook by heading to https://sarahlizking.com/body-confidence-guide/ OR your FREE Ultimate Meal Prep Made Easy Guide here: https://bit.ly/3lCZbMC