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

.

❤️ 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

.

❤️ 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

.

❤️ 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.

In today's episode of Holistic Health Radio, Lucy McConnell and I discuss one of the biggest roadblocks people face in recovery, which is breaking rigid rituals and unhelpful routines.

In this episode we chat through:

• The problems that arise from rigid meal timings
• Striking a balance timing flexibility while managing regular eating in recovery
• How to overcome meal plan monotony (AKA eating the same safe foods each day)
• What to do if exercise rituals and routines are overtaking your life
• How to adjust your movement back to a more reasonable level or change up your routine
• Sneaky body checking or avoidance behaviours you may not even realise you're doing and the impact they have on your recovery
• Tips for how to increase flexibility in your recovery to achieve true food, exercise and body freedom

.

❤️ 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 Lucy McConnell and I are talking about the biggest mistakes and road blocks people face in hypothalamic amenorrhea recovery.

In this episode we discuss:

• The impact of standing and walking vs. structured exercise on your energy expenditure
• Throwing the towel in too early (and how long HA recovery can actually take)
• The problem with getting stuck on being a certain weight or BMI and not letting yourself go above this
• Being super healthy in recovery and the implications on that for achieving total food freedom
• Only doing "just enough" when it comes to lifestyle changes
• High volume foods and the problems they can cause on your GI tract and recovery
• Exercise as your only stress management tool
• Leaving body checking and avoidance behaviours unchecked
• Numbing out instead of working through emotions

.

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

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

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

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

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

Today our sports dietitian and coach Cheyenne Holman joins the show to discuss her own personal recovery journey from hypothalamic amenorrhea.

In this episode we cover:

• Cheyenne's relationship with food and exercise growing up
• When her eating and exercise habits went from healthy to disordered
• How long her HA went on for before she decided to do something about it
• Her hypothalamic amenorrhea recovery journey including how long it took to get her period back
• Her post-period recovery experience and how she maintains her menstrual health now
• Her top tips for anyone currently going through HA recovery

.

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

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

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

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

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

In today's video, we're diving into the world of period recovery snacks and snacks ideal for those on the journey to overcome Hypothalamic Amenorrhea.

Join me as I break down the key components that make a snack perfect for recovery, sharing tips on how to eat enough of the right foods to get your period back.

But that's not all! I'll be unveiling my top three favourite snacks that have been absolute game-changers in my own recovery journey.

Additionally, I'm addressing the controversial but necessary topic of snacks and foods to avoid – because let's face it, understanding what doesn't serve you is just as crucial. If you're on a mission to reclaim your period health and embrace a nourishing snack routine (an essential component of recovery), this video is a must-watch.

Hit play, grab your notepad, and let's explore the delicious world of snacks tailored for your recovery journey! 🍎🥑

Grab my comprehensive Hypothalamic Amenorrhea Recovery Snack Guide here!

❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/

❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/

So you've recovered from hypothalamic amenorrhea and gotten 3 periods back, now what? 

This is one of the most commonly asked questions Lucy McConnell and I get when we do our weekly Q&A's so we thought a podcast episode was in order to cover this topic in detail.

In this episode we discuss: 

• What is considered normal cycle length after recovering your first period
• Longer cycles and fertility
• Common cycle symptoms in the first 3 recovery periods
• What to do after you get 3 recovery periods
• Returning to exercise safely - when and how to do it
• Nutrition after recovery - how much you need to eat and when to transition to intuitive eating
• Body size, weight gain and weight redistribution
• Psychological health and body image

.

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

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

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

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

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

Information overload. We've all been there. One second you decide to commit to recovery from hypothalamic amenorrhea, disordered eating or an eating disorder and then only a matter of days later you're ordering books, joining Facebook groups, following recovery accounts and binge listening to as many podcasts on the topic as you can.

While gaining information about the journey ahead can be useful, there are also drawbacks to investing too much time and energy into recovery.

In this podcast Lucy McConnell and I explore the dark side of information overload and help you find a healthy balance between recovery and life. In this episode we cover:

• The pros and cons of information overload when it comes to recovery from hypothalamic amenorrhea or an eating disorder
• Where you should and shouldn't be getting your information from
• Recovery accounts and their impact on your own recovery journey
• The trouble with too much information and switching up your recovery plan too often
• Tips for finding the right balance in recovery so you know enough to move forward without it becoming an obsession

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

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

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

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

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

One of the most commonly asked questions I get from my Instagram page and listeners of this podcast is: should I open up to my partner, boyfriend or girlfriend about my eating disorder or hypothalamic amenorrhea recovery?

Dealing with weight gain, fear of judgement from others and the notion that you are only loveable if you live in a certain size body often hold people back from reaching full recovery and prevent them from getting support from the people around them who love them most.

But how do you even talk to a romantic partner about this? What will they think of you if you do open up? And how can you help them better understand the process so they can give you the support you need?

Today I’m going to be answering all those questions for you as I invite my good friend Clint back to the show to offer a male perspective on all these juicy topics and give you some insight that will help you navigate these conversations with the people you love in your life.

In this episode we cover:

• Steps for telling your partner you have or are recovering from an eating disorder, disordered eating or hypothalamic amenorrhea
• Navigating body changes and hang-ups in a relationship
• Answering the question "is an eating disorder or HA off putting in a partner?"
• Navigating conversations around changes in libido
• Reclaiming body confidence and self-pleasure after weight gain
• Removing the shame around periods 
• Sharing wins of recovery with your partner
• Key communication tips that will support your recovery and relationship

Clint is the owner of Hybrid Performance in Canberra. His main mission is to help people create a healthy lifestyle that fits into their busy schedule, rather than one that takes over it. Follow him on Instagram @hybridperformance_gym

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

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

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

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

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

Today on the podcast Lucy McConnell and I are discussing a hot topic: food guilt. It's a theme that constantly comes up in our coaching with clients as we help them heal their relationship with food.

In this episode of Holistic Health Radio we explore:

• 5 reasons why food guilt happens
• What to do if you notice food guilt happening to you
• Tips and strategies for overcoming food guilt so you can have a peaceful relationship with food once again

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

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

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

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

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

Today on the podcast I’m joined by Registered Nutritionist Lecturer and Educator in Sports Nutrition and qualified Life Coach, Emilia Thompson.

Emilia intertwines evidence-based nutritional programming with the equally as evidence-based methods of mindfulness, self-compassion, gratitude and behaviour change to support clients’ attainment of their goals.

In today’s podcast we discuss her own personal health and fitness journey including her time spent competing in bodybuilding, the messy middle ground between diet culture and anti-diet culture, what self-compassion is and why it’s so important to achieving not only your goals, but a healthy relationship with food and exercise.

❤️ Follow Emilia on Instagram @emiliathompsonphd and check out her services at https://www.emilia.fitness/

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

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

❤️ 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.

In today’s podcast myself and our newest team member Cheyenne Holman are discussing RED-S or Relative Energy Deficiency in Sport. In this episode we cover:

• What is RED-S?
• Who does it impact? Is it just athletes or can it happen to anyone?
• Signs and symptoms of RED-S
• Physical and mental health impacts of RED-S
• How does HA fit into RED-S? What is the male equivalent?
• Tips for reversing RED-S if you feel you fall into this category

❤️ 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.

COVID-19 has changed our lives dramatically over the last 18 months and one area that's been a hot topic is the impact on menstrual function and fertility. Lots of myths have been floating around social media so we thought it was time to help you sort fact from fiction and give you the lowdown on the science of COVID-19 and your menstrual cycle.

In today’s podcast my co-host Lucy McConnell and I are going to chatting through the impacts of COVID 19 on your health, hormones and recovery. In this episode we discuss:

• The effect of having COVID on your menstrual cycle
• The effect of the vaccine on your menstrual cycle
• Vaccine hesitancy/should we be concerned about these impacts?
• The effect of lockdown stress on your menstrual cycle or recovery from an eating disorder or hypothalamic amenorrhea
• How you can manage stress in the COVID era to look after your menstrual health
• The effect of isolation on your menstrual cycle/hypothalamic amenorrhea recovery
• Practical tips and strategies for managing your health, hormones and recovery if you’re in lockdown

❤️ 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 my co-host Lucy McConnell to tackle all things binge eating as it's been a more frequent behaviour we have seen in our clients in clinic.

• What binge eating is
• How binge eating can happen across all eating disorders and in disordered eating too
• The difference between an objective and a subjective binge
• The 3 main reasons why binge eating occurs
• 7 habits that contribute and cause binge eating (which you may not be aware of)
• Plus 6 proven steps for breaking the binge eating cycle so you can stop once and for all. 

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

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

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

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

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

Today I’m joined by a retuned guest to the show Clint Hartley. Clint is the owner of Hybrid Performance in Canberra. His main mission is to help people create a healthy lifestyle that fits into their busy schedule, rather than one that takes over it.

Within his work Clint is incredibly passionate about helping his clients better understand their body and how they can best become healthy, improve aches and pains, plus feel and function better and also have a good time doing so.

In this episode we cover:

• The biggest mistakes we’ve made both personally and professionally when it comes to fitness and nutrition
• The perils of bodybuilding competitions and the questions you need to ask yourself before entering into one
• How the hard lessons we learned turned into more compassionate and better educated coaches
• Diet downfalls we got trapped into and how you can avoid them
• How to find a well-qualified coach or trainer that can best help you reach your goals

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

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

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

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

Today on the podcast I’m going to be talking all things exercise for Hypothalamic Amenorrhea recovery and helping you figure out which workouts to do which are safe and which workouts to avoid which will hinder your recovery progress.

In this episode I discuss:

• The scientific reason why you need to reduce and modify exercise in recovery from hypothalamic amenorrhea
• Why high intensity exercise isn’t helpful during HA recovery
• The best and worst workouts for HA recovery
• How to know if your workout is too much or too intense - questions to ask yourself
• Dealing with common fears and objections to reducing exercise 
• Practical tips for how to cut down your exercise in hypothalamic amenorrhea recovery

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

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

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

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

❤️ 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/

Today on the show I’m joined Stefanie Valakas. She is an expert fertility dietiitan & nutritionist and founder of The Dietologist. 

Stefanie and her virtual practice team are dedicated to excellence in nutrition for reproductive health concerns, fertility & pregnancy. Her passion for nutrition in this space has truly grown from her experience helping her clients online from around the world and also through her own personal experiences of navigating a diagnosis of endometriosis. In this podcast we discuss:

• How to eat when trying to conceive
• How to increase your egg health in 90 days
• The importance of personalisation when it comes to fertility nutrition (i.e. why one pre-natal vitamins might not cover all your needs)
• Nutritional needs and changes throughout pregnancy
• Navigating her own endometriosis diagnosis
• Plus evidence-based diet and lifestyle recommendations for managing endometriosis 

You can learn about how you can work with Stefanie and The Dietologist team below:

• Website: thedietologist.com.au
• Instagram @the_dietologist and @endo.dietitian
• Podcast: Fertility Friendly Food

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

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

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

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

Today’s podcast is all about how to eat for Hypothalamic Amenorrhea recovery and specific foods to include that can boost your recovery. In this episode I’m going to go over:

• 10 foods to incorporate that can boost your Hypothalamic Amenorrhea recovery
• What nutrients these foods contain and how they can boost your fertility, energy availability and recovery
• When and how much to add each of these foods into your diet during hypothalamic amenorrhea recovery
• Smart swaps if you’re allergic or intolerant to any of the foods listed
• Meal and snack ideas for your hypothalamic amenorrhea recovery journey that incorporate these specific fertility and energy boosting foods

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

References for studies listed in this podcast:

1. Audrey J Gaskins, Rajeshwari Sundaram, Germaine M Buck Louis, Jorge E Chavarro, Seafood Intake, Sexual Activity, and Time to Pregnancy, The Journal of Clinical Endocrinology & Metabolism, Volume 103, Issue 7, July 2018, Pages 2680–2688, https://doi.org/10.1210/jc.2018-00385
2. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. Human reproduction (Oxford, England), 22(5), 1340–1347. https://doi.org/10.1093/humrep/dem019
3. Comerford KB, Ayoob KT, Murray RD, Atkinson SA. The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation. Nutrients. 2016; 8(5):313. https://doi.org/10.3390/nu8050313
4. Poretsky L, Kalin MF. The gonadotropic function of insulin. Endocr Rev. 1987;8(2):132-141. doi:10.1210/edrv-8-2-132
5. Zhang C, Bosch MA, Levine JE, Rønnekleiv OK, Kelly MJ. Gonadotropin-releasing hormone neurons express K(ATP) channels that are regulated by estrogen and responsive to glucose and metabolic inhibition. J Neurosci. 2007;27(38):10153-10164. doi:10.1523/JNEUROSCI.1657-07.2007

Today I’m joined by Emma W. or @em_wizzfit as she’s known on Instagram. Growing up Emma played all kinds of sports (think soccer, AFL, basketball and AFL), but this came to a sudden end with not one, but two knee reconstructions.

It was during this time that Emma found the gym, strength training and a growing passion for powerlifting, but it also coincided with something else: the development of an eating disorder.

In this podcast Emma walks you through her journey of recovery from injury and eating disorder, how she reclaimed a positive relationship with food, and her steps towards health and happiness along the way.

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

In today’s podcast Lucy McConnell and I are going to be talking about Set Point Theory, which states that our bodies have a preset weight range hardwired into our DNA. According to this theory, our weight and how much it changes from that set point might be limited.

In this episode we’re going to be discussing:

• What set point theory is
• How much of our makeup is genetically determined including weight
• The factors that influence bodyweight
• The systems in the body that regulate weight to maintain this set point
• What happens when you go above and below your set point
• The overshoot phenomenon 
• How long weight redistribution takes to occur
• Plus tips for navigating weight restoration and bodyweight redistribution in hypothalamic amenorrhea and eating disorder recovery

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Today you get a special treat as my good friend Clint Hartley from Hybrid Performance Gym in Canberra takes the reins as guest host to ask me all the questions!

In this episode you get to know the girl behind the podcast a little bit more and what life was like for me growing up, going through an eating disorder, moving to Australia, and of course the journey of starting my business up until now.

There are also some insightful listener questions that I answer at the end and a few hilarious curveball ones from Clint. A bit of a different twist on the normal weekly podcasts, but I thought it would be fun to get to know each other on a deeper level.

Listen to the end and if you create any funny memes we'd love to see them! 

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Dr Izzy Smith is an Australian based Endocrinology Doctor with a passion for sharing health advice that is easy to digest.

Through her work and instagram she regularly promotes evidenced-based advice on exercise, nutrition and medicine whilst busting silly health myths by calling out some of the dangerous fads in the wellness and weight loss industry.

Izzy is a passionate advocate for mental health which includes her role as an ambassador and keynote speaker for the Movember and Puka Up organisations.

She is also a strong advocate for the physical and mental health benefits of exercise and is also the co-host of the mental health podcast Behind the Uniform Podcast .

Her authentic approach to health and wellbeing has lead to a growing presence on social media and influence in the space and I couldn’t be more excited for you guys to listen to our chat today.

In this episode Izzy and I discuss:

• Her passion for fitness and specifically running
• What an endocrinologist does, what conditions they treat and why you might go see one
• How endocrinologists diagnose and treat hypothalamic amenorrhea
• What HRT actually is and how it helps protect bone health
• Busting misinformation in the health and fitness space
• How to advocate for yourself when seeing a doctor and so much more

You can follow Dr. Izzy on Instagram at @doctorizzyksmith or check out her website for more information on her services.

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

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

❤️ FREE WEBINAR: How to Get Your Period Back Naturally. Click here to sign up: https://sarahlizking.com/healing-ha-free-webinar/

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

In recovery from hypothalamic amenorrhea you are often dealing with some difficult changes and having a support network that understands and encourages you can make the journey to recovering your period so much more successful.

In today’s episode of Holistic Health Radio, Lucy McConnell and I will be talking about how to speak with loved ones about your recovery from HA. This is also relevant if you're in recovery from an eating disorder or disordered eating as well.

In this podcast we discuss:

• The impact of Hypothalamic Amenorrhea on libido and managing your sex life with a partner
• How your loved ones can support you with food challenges and at meal times in HA/ED recovery
• Talking about body changes and the fears you have surrounding that with your loved ones 
• Creating safe boundaries with family, friends and partners to help you flourish in your HA/ED recovery 
• Dealing with emotions in productive ways so you don’t lash out at your partner
• Learning how to communicate in healthy ways about what you need from others and what they need back

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

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

❤️ FREE WEBINAR: How to Get Your Period Back Naturally. Click here to sign up: https://sarahlizking.com/healing-ha-free-webinar/

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Today I’m joined Nicky Chapman, a fiancé, mama to be + Finance Manager turned Integrative Nutrition Coach, living in Canberra, Australia.

After overcoming Anorexia 15 years ago, Nicky turned to the health and fitness industry. Over time she ended up taking things too far. She was stressed out, over-training, and under-eating. Instead of dealing with emotional stress that felt out of my control, she tried to manage it in ways that have ended up negatively affecting her health, consequently developing Hypothalamic Amenorrhea at a time where she was desperate to get pregnant.

Realising that being fit didn’t necessarily equal healthy, was the massive wake up call she needed. Nicky ended up changing career paths, re-educating herself and learning about the importance of nourishing the mind as well as the body. 

Eventually, she healed not only her body but her relationship with it, and fell pregnant naturally..

Nicky is deeply passionate about sharing her experience and helping other women achieve a balance of physical, mental & emotional health + happiness, which is why I’m so excited to have her on the podcast today to share her story. You can follow Nicky on Instagram @thewellnessantidote.

In this episode Nicky and I take a deeper look at 

• Her Hypothalamic Amenorrhea journey
• The triumphs and tribulations she experienced while working towards getting her period back
• The power of journalling for helping her navigate change 
• Her biggest and most helpful mental shifts during recovery
• How she fell pregnant naturally and 
• Dealing with body image during recovery and pregnancy.

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

In today’s episode I’m going to be talking about veganism, hypothalamic amenorrhea, and whether you can recover if you follow a plant-based diet.

The reason I wanted to do this podcast is because there are so many stories online which talk from personal experiences of women going vegan and then losing their period, so it’s important to understand what might be happening from a scientific perspective before making judgements based around the diet itself.

In the podcast I’ll be discussing:

• What is a vegan diet and how does it differ from an omnivorous diet in terms of nutrition
• Differentiating between correlation and causation of vegan diets and amenorrhea
• The real reasons why someone might lose their period if they go vegan
• Can you recover from HA if you eat a vegan diet?
• Is a vegan diet superior or inferior to other diets for recovery?

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Today I’m joined by Chlo Hodgkinson. After suffering from hypothalamic amenorrhea herself, Chlo now helps to empower and educate those who are struggling with self worth, body confidence and regaining their period.

She’s shared her journey through her Instagram and YouTube channel, creating an open community where her followers feel safe to ask her questions and seek support. 

Chlo has also released a journal to help others, containing 12 weeks of pages that aim to empower users through goal setting, gratitude practices, manifestation and more. You can follow Chlo on Instagram and Youtube here.

In today’s episode Chlo and I will discuss:

• Her own journey through HA and how she regained her period
• Top tips on how to achieve self worth
• Body image and why it’s so important during HA recovery
• How common HA is
• Harnessing the power of your female hormones
• How her training and ethos around has changed since recovering from hypothalamic amenorrhea 

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

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 

While women have long experienced pressures towards thinness, in recent years, societal pressures have shifted towards encouraging women to attain an appearance characterised by both thinness and muscularity.

All you have to do is look at the #fitspo hashtag and you'll notice that this lean muscular physique is idealised within our society. But is this at the cost of our mental health and relationship with food and exercise? 

Today Lucy McConnell and I answer this question as we dive into the topic of eating disorders masking under the guise of fitness and health. 

In today’s episode we’ll be discussing:

• The link between eating disorders, disordered eating and the pursuit of thinness/muscularity in fitness
• Normalisation of dieting behaviours
• How fitness professionals can perpetuate unrealistic and unhealthy standards of training and eating 
• The blurred line between dedication and disordered eating - how to tell the difference
• Why it’s hard to identify and get help with these behaviours because of lack of diagnostic criteria
• The link between low self-esteem and training/eating in fitness and how this can be masked in both professionals and persons who pursue fitness

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Today on the podcast Lucy McConnell and I discuss the interplay between meal timing, sex hormone production and recovery from hypothalamic amenorrhea.

In this episode we cover:

• The impact of fasting on sex hormone and cortisol production
• The research around amenorrheic and eumenorrheic athletes and their whole day energy balance
• Where people go wrong - fitness and fasting.
• Why women do better with fuelled workouts
• Breaking the myth of fasted exercise and "fat burning"
• Does when you eat matter in HA recovery?
• How often you should be eating in HA recovery
• Recommendations for meal timing in HA recovery
• Overcoming the "I'm too busy" excuse with some meal planning tips and tricks
• How to stay well fuelled during the day in HA recovery if you have an active job e.g. as a fitness professional 

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

This week I'm joined again by Talia Cecchele. Talia is a registered dietitian specialising in eating disorders, weight management and paediatrics currently living and working in the UK. Her mission is to help clients nourish with balance by removing the overwhelm and confusion around healthy eating and bringing things back to basics. Her holistic and personalised approach reflects my own ethos as we both believe there’s no one-size-fits-all approach.

In this podcast Talia and I are discussing how to break food rules and overcome food fears in eating disorder recovery. However, this is also relevant to those working on hypothalamic amenorrhea recovery and working towards a better relationship with food in general.

In this episode we discuss:

• What a food rule actually is
• Where food fears and food rules come from
• How fears and rules around food impact your life overall
• The step by step process for how to tackle a food fear or break a food rule
• Why support is so incredibly important in the process of recovery and the details of
• Her upcoming Rule Breaker Challenge

Click here to join the Rule Breaker Challenge or learn about how Talia and her team can support you. You can also follow Talia on Instagram @tcnutrition.

❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery.

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

This week we’re talking about an incredibly common behaviour that can happen during recovery, which is body checking. In this episode I’m going to explain:

• What body checking is
• Sneaky forms of body checking you might not even realise you are doing
• Why we engage in body checking i.e. what purpose does it serve
• And finally, 7 effective strategies for how to stop body checking behaviours

❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery.

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Research studies mentioned in this week's episode:

Tanck JA, Vocks S, Riesselmann B, Waldorf M. Gender Differences in Affective and Evaluative Responses to Experimentally Induced Body Checking of Positively and Negatively Valenced Body Parts. Front Psychol. 2019;10:1058. Published 2019 May 14. doi:10.3389/fpsyg.2019.01058

Walker DC, White EK, Srinivasan VJ. A meta-analysis of the relationships between body checking, body image avoidance, body image dissatisfaction, mood, and disordered eating. Int J Eat Disord. 2018 Aug;51(8):745-770. doi: 10.1002/eat.22867. Epub 2018 Apr 16. PMID: 29659039.

This week I wanted to talk about dealing with weight gain and body changes in recovery because it’s probably one of the biggest struggles people have as they work towards food freedom, a better relationship with exercise and/or getting their period back.

In this episode I discuss:

• The main fears associated with weight gain and body changes
• Why letting go of control and sitting with discomfort can feel so hard
• The analogy of your body as a house during recovery
• The two most effective psychological therapies for managing body changes and the fear of weight gain
• Why you can't think your way out of recovery
• The most effective tools for sitting with uncomfortable feelings during hypothalamic amenorrhea or eating disorder recovery

❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery.

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Today I’m joined by Shreen El Masry, a non-diet, body inclusive personal trainer and certified intuitive eating counsellor.

Shreen is passionate about changing the narrative that diet culture has ingrained in many women by helping them achieve body acceptance. She helps women have fun with movement and find food freedom through a supportive, non-judgmental and compassionate community.

Based in Sydney, Australia, Shreens program ‘Be You Be Free’ values, welcomes, celebrates and respects all bodies.

Shreen discovered the HAES community through her own recovery from an eating disorder and hypothalamic amenorrhea, giving her the inspiration to help other women do the same. 

Today Shreen and I will discuss:

• Shreen’s journey from a life surrounded by diet culture to becoming a successful mother and business owner with a passion for helping others 
• How gym environments need to change with an emphasis on the awareness needed around women looking after their bodies 
• Why creating HAES judgement free spaces is so important 
• Shreen’s own battle with an eating disorder and how she worked to shift her mindset around food and exercise 
• Hypothalamic amenorrhea, Shreen’s diagnosis and how she healed her body 
• Why Hypothalamic Amenorrhea recovery was the ‘final step’

Follow Shreen on Instagram or check out her Nourish Me program.

❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery.

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

How do I know if I have hypothalamic amenorrhea? What if all my blood tests look "normal"? What are the signs and symptoms of hypothalamic amenorrhea?

All of these are incredibly common questions I get asked every single day on social media, so I wanted to take a moment today to go through exactly how you get a diagnosis of hypothalamic amenorrhea. 

In this episode Lucy McConnell and I discuss:

• What hypothalamic amenorrhea is (the full definition and the 3 primary causes)
• The signs and symptoms of hypothalamic amenorrhea including physical, psychological and behavioural
• How to approach your doctor if you suspect you have hypothalamic amenorrhea
• What diagnostic tests are important to get a diagnosis of hypothalamic amenorrhea
• The specific questions your doctor of health professional should be asking you to help determine if hypothalamic amenorrhea is the cause of your missing periods
• The difficulties in diagnosing hypothalamic amenorrhea including the interpretation of blood test results
• If hypothalamic amenorrhea is the cause of your missing period, what the treatment should look like.

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

Episode 100!!! What a milestone. To celebrate this occasion I've written a letter to my younger self and shared it with you. It's filled with all the things I needed to hear when I was struggling and I know will provide all of you with hope and inspiration that things do get better.

Thanks to each and every one of you who continue to support the show week in and week out. I'd love to hear from you if this podcast has helped you in any way. Reach out to me on instagram @sarahlizking

This episode is proudly supported by my upcoming group program Healing Hypothalamic Amenorrhea, an 8-week, hybrid group and 1:1 coaching program, with supportive materials, hormone nourishing recipes, recovery friendly workouts, and workbooks designed to help you recover your period while improving your relationship with food, exercise and your body.

It starts on Monday March 29th and is available to participants worldwide. For all the details and to sign up head to www.sarahlizking.com/healing-ha/ 

Welcome back to Holistic Health Radio! This week is the launch of a secret project I've been working on for the last 6 months, which is an online community and education platform called Recovery Club.

In today's podcast my co-host Lucy and I go through:

• What Recovery Club is
• How it works
• The content you get in the community
• Ways to connect and interact with others
• The values and our "why" for creating Recovery Club
• And what to expect from our special guest experts

❤️ Be sure to follow @_recoveryclub on social media and sign up to the waitlist to become a founding member.

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

Today I’m joined again health coach and personal trainer by Lucy McConnell. For those of you who don’t know, Lucy is now a part of the team at sarahlizking.com, taking on coaching clients for HA recovery and also heading up our online training program Better Balance Training, which is a 1:1 customised training plan for those wanting a safe return to exercise after HA recovery. We also work with women who have specific strength or fitness goals and want to learn more about how to train around their menstrual cycle, improve bone health or just feel generally badass in their bodies.

Today we’re not talking about training through, we’re talking about food. And in particular tracking food.

One of the most frequent questions I’ve been asked recently is “how do I ensure I’m eating enough for HA recovery without tracking my calories?” and it’s a really valid question.

Obviously in HA recovery we want to be hitting that minimum of about 2500 calories per day (maybe more depending on your personal circumstances), but how do we ensure that we’re hitting the mark if we don’t weight, measure or track our food intake?

In today’s podcast we’re going to answer that questions plus go through:

• Our own personal history with tracking calories
• The pros and cons of tracking calories
• Ways to break up with tracking calories (goodbye MyFitnessPal)
• How to ensure you’re eating enough for hypothalamic amenorrhea recovery without tracking calories
• Letting go of the mental calculations around food, even after you stop tracking

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

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:

1. Whether the length of time you have a missing period influences your time to recover from hypothalamic amenorrhea and regain your menstrual cycle
2. What are the factors that influence how long it takes to recover your period from hypothalamic amenorrhea
3. 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!)
4. Why some people get their periods back faster than others during hypothalamic amenorrhea recovery
5. 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/

Today I’m joined again by Lucy McConnell – last time she was on the show she was a guest explaining her recovery journey and what she learned and now she’s back but with a whole new role! She’s now part of the coaching team here at sarahlizking.com and heading up the Better Balance Training programs alongside taking 1:1 health coaching clients for HA recovery.

Making a safe return to exercise is so important after recovery, but oftentimes people aren't sure where to start, what to do, and how hard they can push. So today, we're going to answer all those questions and more!

In today’s episode on how to make a safe return to exercise after HA recovery we’re going to be covering:

• Our own personal journeys with exercise after HA recovery
• The most common mistakes people make when returning to exercise after HA recovery
• Answering the question: is it ever safe to lose weight after Hypothalamic Amenorrhea recovery
• The best goals to set for yourself when you return to training
• When and if high intensity training is appropriate and what that looks like
• The importance of strength training for bone health
• Are PDF plans and instagram workouts ok to do after recovery? Why or why not?
• Education on understanding the menstrual cycle and performance - what you SHOULD be tracking, what that means and how to interpret it. 

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

❤️ FREE eBOOK - Everything you need to know about hiring a PT. The 6 questions you must ask before hiring an online or face-to-face PT. Click here to download your copy. 

❤️ Ready to return to exercise and keep your period for good? Check out our Better Balance Training program for more details. 

❤️ Work with me or my team to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

What happens when fitness isn't just something that we do, but starts to define who we are? And how can we start to let go and re-shape that fitness identity when trying to recovery from disordered eating, an eating disorder and hypothalamic amenorrhea?

I answer both of those questions and so much more in this week's episode where you'll learn:

• The role grief plays in re-shaping your fitness identity
• How to redefine your values around fitness so they lead towards a more sustainable relationship with exercise
• How to cultivate a radical willingness to sit with change, difficult thoughts and uncomfortable emotions as you work towards healing
• Why it's important to pull apart the complex story of fitness being who we are versus something that we do
• What belief systems are no longer serving you when it comes to your fitness identity and how to unsubscribe from them
• How to truly find exercise freedom and define what that looks like for you 

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

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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

When recovering from disordered eating, food is often not the only aspect of your lifestyle that needs to be adjusted. Many people with eating disorders simultaneously struggle with exercise dependence and addiction. 

In one study, compulsive exercise was prevalent in 31-81% of patients with anorexia nervosa and 20-66% of those suffering bulimia nervosa (Dittmer, Jacobi & Voderholzer 2018). These statistics highlight just how difficult recovery can be as many sufferers battle more than one compulsion at a time: the need to restrict combined with the urge to overcompensate. 

In today's society exercise is often celebrated and congratulated, adding to the difficulty of those who are battling with these dependencies. Exercise is great for both mental and physical health but should be done in a balanced manner that doesn’t focus on calorie burning, compensation and punishment. 

But how do you actually get there?

That is the focus on this week’s podcast where we dissect what an unhealthy relationship with exercise actually looks like, the different components that you might be hung up on and how to start transitioning away from those behaviours towards a more balanced enjoyable exercise routine.

In this episode you’ll learn:

• The 6 key signs of unhealthy relationship with exercise plus

• A step by step guide on how to start improving your relationship with exercise so you can move your body for joy

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

❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking

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