Holistic Health Radio

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.

Welcome to another enlightening episode of Holistic Health Radio!

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!

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!

❤️ 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.