Holistic Health Radio – Details, episodes & analysis

In this episode, Sarah Liz King and Elyse Lawry reveal the top five stress management tips crucial for hypothalamic amenorrhea (HA) recovery. Managing stress effectively can significantly impact your journey to reclaiming your health, and we’re here to guide you every step of the way.

In this episode, you’ll discover:

• Internal vs. External Stress: How to identify and manage different sources of stress.
• Living Slowly: The benefits of dedicating one day a week to self-care and relaxation.
• Deep Breathing Techniques: Simple yet powerful methods to calm your nervous system.
• Guided Meditation: How it can build self-compassion and help manage overwhelming emotions.
• The Importance of Sleep: Why quality sleep is essential for your recovery and overall well-being.

Tune in to learn practical tips that will help you reduce stress and support your period recovery journey. Whether you're just starting or looking for new strategies to enhance your progress, this episode is packed with actionable advice.

Episode Highlights:

• [00:00] Introduction and Importance of Stress Management in HA Recovery
• [04:09] Tackling Internal Sources of Stress
• [09:01] Regulating the Nervous System through Deep Breathing
• [11:43] Building Self-Compassion with Guided Meditation
• [14:37] The Importance of Sleep for HA Recovery

Resources Mentioned:

• Healing HA Program: Join the next round starting July 22nd. Click here to secure your spot.

Connect with Sarah:

• Instagram: @SarahLizKing
• Website: www.sarahlizking.com

Don't forget to subscribe, rate, and review the podcast! Your support helps us reach more listeners and continue to provide valuable content. 🌸✨

Keywords: stress management, hypothalamic amenorrhea, HA recovery, internal stress, external stress, self-care, deep breathing, guided meditation, sleep, period recovery, holistic health

Welcome to another enlightening episode of Holistic Health Radio! 🎙️ I'm your host, Sarah Liz King, and today we’re uncovering the top 5 essential exercise tips for anyone on their hypothalamic amenorrhea recovery journey. Joined by Elyse, we dive deep into how to navigate exercise in a way that supports your body and fosters healing. From cutting out vigorous workouts to redefining what rest means, this episode is packed with actionable insights to help you regain your menstrual health and overall well-being.

In This Episode, We Cover:

• Cutting Out High-Intensity Workouts: Understand why ditching strenuous exercise is crucial for reducing stress and preserving your energy.
• Removing Your Fitness Watch: Learn how stepping away from tracking can help you cultivate a more flexible and recovery-focused mindset.
• Embracing Gentle Movement: Discover the benefits of choosing restorative yoga and Pilates to support your recovery without adding extra strain.
• Rethinking Bone Health: We discuss why prioritising a regular menstrual cycle is more beneficial for bone health than continuing weight training.
• Valuing Rest and Recovery: Gain insights into the importance of slowing down and allowing your body to truly rest and heal.

Why You Should Tune In:

If you’re struggling with hypothalamic amenorrhea and looking for guidance on how to adjust your exercise routine to aid in your recovery, this episode is a must-listen. Elyse and I break down practical, evidence-based tips that can make a significant difference in your journey to reclaiming your health. Plus, we share personal experiences and advice that will resonate with anyone facing similar challenges.

Don’t Miss Out!

Ready to take the next step in your recovery journey? Join our upcoming round of Healing HA, starting July 22nd, for comprehensive support, accountability, and personalised coaching designed to help you reclaim your menstrual health. Sign up today and take advantage of our early bird special for $100 off by using the code HA100off! 🌿 Join Here

Listen, Subscribe, and Share:

Subscribe to Holistic Health Radio on your favorite podcast platform to stay updated with our latest episodes. Don’t forget to leave a review and share this episode with anyone who could benefit from our tips! 🌸

Follow Sarah Liz King on Instagram for more recovery tips and health inspiration: @sarahlizking

Website: www.sarahlizking.com

About the Podcast:

Holistic Health Radio is your go-to source for insightful discussions and practical advice on hypothalamic amenorrhea recovery, overcoming diet culture, and holistic health. Hosted by Sarah Liz King, each episode is designed to empower you with the knowledge and tools to lead a balanced, healthy life.

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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/

Today on the show I'm joined by Olivia Park, who is here to share her story of recovery from HA and her mental transformation from chasing aesthetic goals in bodybuilding and crossfit to seeing movement as something that could provide her body with so much more if she treated it well and nourished it appropriately.

In this episode Olivia and I discuss:

• How her fitness journey began and the impact of body related comments on her reasons for sustaining exercise
• The impact of bodybuilding and Crossfit on her relationship with food, exercise and her body image
• When she noticed her period was missing and how long she actually may have been suffering from RED-S
• How recovery from HA is so much more than just eating more and training less
• The biggest mindset shifts which allowed her to fully recover her period (and maintain a regular cycle)
• The ups and downs of her fertility journey including IVF and how she got pregnant after HA
• The important of working on body image in general and also as it relates to your relationship with fitness
• Cultivating body respect and how to practice that every day
• How her own journey has impacted her ethos in helping other women achieve their own health and fitness goals

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❤️ Olivia Park is a women's health and performance coach who helps active women lift hard and live well both in and out of the gym. She helps women find liberation from the ‘shoulds’ of the fitness industry and the all-or-nothing mindset through purpose-driven training. Follow her on Instagram @oliviaparkcoach

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today!

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the podcast I’m joined by Jarrah Nesbitt a physiotherapist and current member of Recovery Club who is here to share her story of recovery from an eating disorder and hypothalamic amenorrhea.

In this episode Jarrah and I discuss:

• Her long standing history of disordered eating and how she felt like she never “fit” any one particular eating disorder diagnosis
• Helpful versus unhelpful treatment that she tried
• Wanting to gain weight, the obstacles that got in the way and how she’s overcoming these
• The impact of orthorexia and how she’s worked hard to change her mindset around eating
• Recommitting to recovery and how it’s completely possible to get better even if you’ve struggled for a long time with an eating disorder or disordered eating

.

Follow Jarrah on Instagram @jarrahn94

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? For all the support, resources and strategies you need on your recovery journey, join us in Recovery Club today!

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today on the show I'm joined by Pegah Esmaili, a wife, new mama to baby Cyra, and a daughter of the king. A absolute light beam of positivity, Pegah's passion is encouraging women to walk in faith and freedom. After years of battling with her own body image, it's now her mission to share her messy story of recovery in hopes of helping other women. 

In this podcast we get to insight into her journey of no period for over 10 years to pregnant, and now what her life is like as a new mom.

Some of the highlights from today's episode include:

• When she believed her relationship with food went from healthy to extreme
• The impact of a bad break up on her body image and relationship with exercise
• The traps of clean eating and fitness magazine diet plans
• Getting stuck in a false sense of security while on the pill
• When she decided to prioritise her hormone health
• The positives and negatives she experienced while working to recover her period
• How she found out she was pregnant only after a few recovery periods
• What her pregnancy journey was like
• The fear of giving birth and her birth story
• What life is like now as a new mom and how recovery has impacted her life for the better

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❤️ You can follow Pegah on Instagram @pegactive

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member.

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

How do you overcome the mental obstacles in recovery? This was a questioned I got asked the other day on Instagram. Oftentimes there's a huge gap between knowing what we NEED to be doing in recovery and actually DOING it.

But what stops us?

Oftentimes it's the fears and worries that create these huge obstacles. Today I'm going to explore the most common obstacles I see come up for clients in recovery and how to overcome them.

In this episode I discuss:

• The fear of weight gain - where it comes from, how it impacts your recovery, and ways to challenge it
• Ignoring hunger - why we do it, where we learnt hunger was "bad", and how to start listening and responding to it more
• Fearing fullness - similar to hunger the beliefs we have about fullness have been warped by society. I unpack these to help you realise fullness is nothing to fear
• Taking a body-only or mind-only approach to recovery - a big obstacle as you truly need a connected mind-body approach for recovery
• Avoiding discomfort - probably THE most common obstacle because it's tough to choose being uncomfortable repeatedly so I give you some helpful tips to navigate big emotions so you can keep choosing recovery aligned behaviours

.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member.

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Today I’m joined by Kerry Crooks, a mother two and public health specialist currently in recovery from an eating disorder. In this episode we talk through her journey to date, experience with grief, the ups and downs of recovery and what she’s looking forward to in the future.

In this episode we Kerry and I discuss: 

• When she realised her habits turned from healthy to disordered
• The interplay between grief and her exercise addiction
• The moment she knew she needed to change and start recovery
• The highs and lows of her journey
• Navigating the physical and mental changes of recovery
• The impact of motherhood on her eating disorder and recovery
• Her biggest learnings about herself and advice for others on the same journey

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❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member.

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Exercise is praised for the many mental and physical health benefits it gives us, so you've probably wondered "is it ever unhealthy to stop exercising?"

This question might be even more front of mind if you're currently in recovery from an eating disorder, disordered eating or hypothalamic amenorrhea.

People's experience with exercise in recovery varies greatly and with so many more individuals sharing their journey online it can be confusing to figure out what is the best thing for you to do and also if taking a break from movement altogether is healthy or unhealthy?

In this podcast Lucy McConnell and I discuss:

• What exercise looked like during our own recovery from an eating disorder and hypothalamic amenorrhea
• Understanding exercise in the context of what your body needs most right now: movement or rest?
• Exercise and coping with stress
• Uncovering and being honest with your workout intentions 
• Being able to stop, change or be flexible with your workouts in recovery
• How movement (both structured and incidental) needs to fit into your overall recovery plan
• Questions to ask yourself to figure out the healthiest approach to exercise in hypothalamic amenorrhea or eating disorder recovery

.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member.

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

This week on the podcast I’m joined by personal trainer, group fitness instructor and student exercise physiologist Elyse Lawry. Elyse has recovered from HA herself and now uses her story and experience to inspire others to do the same. 

In this episode Elyse and I discuss:

• When her period first went missing
• How she got diagnosed with HA
• Her recovery journey and how her relationship with food and exercise changed through the process
• Learning to accept weight gain and her top tips for improving body image
• What happened after her first period returned
• Her experience with cycle length for periods 2 and 3
• How she navigated her return to exercise and what it’s like being back in the gym post-HA
• Her best advice for those currently going through recovery from hypothalamic amenorrhea

.

❤️ You can follow Elyse on Instagram @yourperiodpt

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image"

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program is designed to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlist to become a member.

❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.

❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.