Holistic Health Radio

In this podcast episode, Sarah Liz King discusses the differences between lactation amenorrhea and hypothalamic amenorrhea. Lactation amenorrhea occurs when a woman is exclusively breastfeeding and high levels of prolactin suppress the production of sex hormones, preventing the menstrual cycle. Hypothalamic amenorrhea, on the other hand, is caused by a suppression of the hypothalamus, resulting in low estrogen levels and amenorrhea. Factors such as low energy availability, overtraining, or psychological stress can cause hypothalamic amenorrhea. To determine the cause, factors like feeding frequency, signs of the menstrual cycle returning, cervical mucus, and lifestyle factors should be considered.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

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In this episode of Holistic Health Radio, host Sarah Liz King interviews Korey Baruta, an accredited practicing dietitian and credentialed eating disorder clinician. Korey shares their personal journey with an eating disorder and how it shaped their career. They discuss the importance of weight-neutral and trauma-informed approaches to healthcare, as well as the intersectionality of eating disorders with LGBTQIA+ and neurodivergent identities. They also explore the challenges and considerations when working with neurodivergent individuals in eating disorder treatment. Sarah and Korey emphasise the need for individualised approaches and the importance of including diverse populations in research and treatment. 

Connect with Korey on Instagram @nutrition.for.every.body and find out more about their services at nutritionforeverybody.com.au

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

Here are some key moments from the episode you don't want to miss:

*The Introduction [00:00:00]*
Sarah introduces herself and Corey, highlighting Korey's experience with eating disorders and disordered eating.

*Coffee Order [00:01:30]*
Sarah asks Korey about their coffee order and they discuss their love for oat lattes and alternative milk.

*Gratitude for Self-Discovery [00:03:08]*
Korey expresses gratitude for their journey of self-discovery, specifically regarding their neurodivergent identity.

*The personal journey and career path [00:11:07]*
Korey shares their personal journey with an eating disorder and how it shaped their career as a dietitian.

*Influence of neurodivergence on their journey [00:11:42]*
Korey reflects on their recent diagnosis of ADHD and how it relates to their experiences with anxiety and insecurity.

*Development of the eating disorder and denial [00:18:19]*
Korey discusses how their desire to lose weight initially seemed normal, but eventually led to forgoing enjoyable activities and recognizing the need for help.

*The inpatient stay and acute psychiatric intervention [00:24:22]*
Korey discusses their personal experience with an eating disorder, including the need for a significant inpatient stay and acute psychiatric intervention.

*Engaging with an outpatient team [00:26:38]*
Korey talks about their recovery journey, which involved regular appointments with a team of psychiatrists, psychologists, and dietitians.

*The benefits of feeling better in recovery [00:30:35]*
Sarah and Korey discuss the importance of experiencing improvements in physical and mental health during the recovery process to build confidence and motivation.

*Weight neutral care and trauma informed approach [00:36:37]*
Discussion on the potential benefits of weight neutral care and the recognition of the harm caused by a weight centric approach in healthcare and treatment settings.

*Intersectionality of LGBTQIA+ and neurodivergent identities with eating disorders [00:38:15]*
Exploration of the higher risk of eating disorders within the LGBTQIA+ community and the intersection between neurodivergent and eating disorders.

*Considerations for neurodivergent individuals in eating disorder treatment [00:43:37]*
Discussion on the need to adapt traditional eating disorder treatment approaches for neurodivergent individuals, including considerations of sensory processing and sensory stimuli, and the importance of awareness of external and internal senses in the body.

*Neurodivergent people and intuitive eating [00:52:03]*
Discussion on how intuitive eating may not be appropriate for neurodivergent individuals and the importance of recognising different experiences of hunger and fullness. 

*Instances where hunger and fullness don't occur [00:53:26]*
Examples of situations where anxiety, stress, being an athlete, or engaging in high-volume exercise can affect hunger and fullness cues.

*Individualised approach to treatment [00:55:30]*
Emphasising the need for individualised care and tailoring treatment plans to the specific needs and goals of each person with an eating disorder.

In this podcast episode, our host Sarah sits down with Dr. Nicky Keay, a medical doctor specialising in hormones, to discuss hormone replacement therapy (HRT). They delve into the various situations where HRT can be used, with a particular focus on hypothalamic amenorrhea (HA).

Dr. Keay explains how HRT can be utilised as a temporary measure to protect bone health in individuals with HA. She provides valuable recommendations for the appropriate use of HRT in this context, emphasising the importance of personalised approaches to treatment.

The conversation then delves into the psychological aspects of HA, exploring the potential impact on mental well-being during recovery. Dr. Keay also addresses the issue of misdiagnosis of polycystic ovary syndrome (PCOS) during the recovery process, highlighting the need for accurate diagnosis and tailored treatment plans.

Moving on, the discussion shifts to HRT in postmenopausal women. Sarah and Dr. Keay address common concerns and misconceptions surrounding HRT, while also highlighting the potential benefits it can offer. They stress the importance of seeking professional help and finding the right approach to HRT that suits individual needs.

Follow Nicky on instagram @drnickykeay

Check out Dr. Nicky Keay's website and book here.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

Here are some key moments from the episode you won't want to miss:

*[00:00:09] Introduction to Dr. Nicky Keay and her work with hormones in clinical and research settings*

In this topic, Dr. Nicky Keay introduces herself as a medical doctor specializing in hormones, discussing her clinical and research work, as well as her book on hormones.

*[00:03:03] Definition and purpose of hormone replacement therapy (HRT)*

Dr. Nicky Keay explains that HRT involves replacing or topping up estrogen and progesterone in women, and how it varies based on age and different situations. She also mentions the exception for women who have had a hysterectomy.

*[00:04:29] Differences between HRT and hormonal birth control*

Dr. Nicky Keay compares the synthetic hormones in hormonal birth control to the body-identical hormones in HRT. She explains how hormonal birth control stops ovulation, while HRT aims to top up hormones without suppressing ovulation. She also clarifies the differences in blood test results between the two.

*Topic 1: Hormone Replacement Therapy for Bone Protection [00:10:52]* 

Discusses the option of hormone replacement therapy (HRT) for bone protection in individuals with low bone density, including the use of estradiol and progesterone.

*Topic 2: Duration of HRT in Premenopausal FHA Recovery [00:13:37]* 

Recommends a period of approximately six months of HRT under the care of an endocrinologist for individuals with functional hypothalamic amenorrhea (FHA) who are working on recovery and making lifestyle changes.

*Topic 3: Monitoring for Return of Menstrual Cycle After HRT [00:17:16]* 

Explains the importance of monitoring hormone levels, particularly T3, follicle-stimulating hormone (FSH), and luteinizing hormone (LH), to assess the progress of menstrual cycle recovery after discontinuing HRT, and mentions the possibility of mis-timing and misinterpretation of hormone levels.

*Topic 4: Psychological Component of Hormone Replacement Therapy [00:20:28]* 

Dr. Nicky Keay discusses the psychological aspect of hormone replacement therapy, emphasizing the importance of feeling in control and having a good partnership in the treatment.

*Topic 5: Misdiagnosis of PCOS and Second Puberty [00:21:25]* 

The conversation explores the misdiagnosis of polycystic ovary syndrome (PCOS) during the first 12 months of recovery from functional hypothalamic amenorrhea (FHA) and the concept of a second puberty.

*Topic 6: Primary Ovarian Insufficiency and Hormone Testing [00:23:25]* 

Dr. Nicky Keay explains primary ovarian insufficiency (POI) as a diagnosis of exclusion and the importance of conducting blood tests to determine the hormonal levels and rule out other conditions.

*Topic 7: Benefits of HRT [00:30:47]* 

HRT can improve quality of life by addressing negative effects of dwindling female hormones, such as mood swings, hot flushes, poor sleep, and bone health.

*Topic 8: Forms and Dosage of HRT [00:31:50]* 

Different forms of HRT, including gels and patches, are available, and the dosage should start low and be gradually increased based on individual needs.

*Topic 9: Long-term use of HRT [00:38:16]* 

There is no arbitrary limit on how long HRT can be taken, and it can be continued as long as it is providing benefits and there are no issues or concerns.

*Topic 10: Starting HRT in Perimenopause [00:42:26]* 

Starting hormone replacement therapy (HRT) in the perimenopause stage is now considered a better approach, syncing it with the individual's erratic cycles and symptoms.

*Topic 11: Personalization and Fine-Tuning of HRT [00:39:34]* 

HRT should be personalized and titrated according to the individual's needs, with no arbitrary limits. It is important to work with a qualified and up-to-date doctor for the best results.

*Topic 12: Importance of Starting HRT Sooner [00:42:58]* 

It is no longer necessary to wait until menopause to start HRT. Starting it sooner in the perimenopause stage, when symptoms and irregular cycles are present, is now recommended for better results.

Are you someone who has recovered from hypothalamic amenorrhea and wondering if you can train hard again? The short answer is yes, but the long answer is maybe. In this episode of Holistic Health Radio, I, Sarah Liz King, an exercise physiologist and health coach, discuss the conditions that need to be met before increasing exercise and emphasise the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again.

I explain that finding the right balance for you when it comes to exercise is key. This means focusing on well-structured training sessions with plenty of rest in between, rather than pushing oneself to do more and risking overtraining, and losing your period again. Adequate fuelling and prioritising rest and recovery are also essential. I recommend working with a sports dietitian or nutritionist to ensure adequate fuelling and protein intake without the need for calorie counting or weighing food. 

In this episode, I also provide more specific nutrition tips, such as the importance of consuming enough carbohydrates to fuel workouts and replenish glycogen stores, as well as the role of healthy fats in hormone production. I also discuss the potential benefits of incorporating strength training into one's exercise routine to support bone health and overall well-being.

The most valuable lesson from this podcast is that prioritising one's health and well-being when it comes to exercise is crucial. By taking a slow and sustainable approach and seeking professional guidance, it is possible to train hard and enjoy all types of exercise while maintaining a healthy menstrual cycle. So, if you're someone who has recovered from hypothalamic amenorrhea and looking to increase your exercise, make sure to listen to this episode.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" https://sarahlizking.com/email-list/

❤️ Ready to get your period back? Join my online program Healing HA to help you recover your period while improving your relationship with food, exercise and your body. Find out details and sign up here: https://sarahlizking.com/healing-ha/

❤️ Check out our 1:1 online personal training program Better Balance Training here: https://sarahlizking.com/better-balance-training/

❤️ If you enjoyed this episode please give it a thumbs up and share any comments or questions you have.

❤️ Connect with me on social media by following me on Instagram, Tiktok or Youtube

Here are some key moments from the episode you won't want to miss:

*Can I ever train hard again? [00:01:35]*

Sarah discusses the conditions that need to be met before increasing exercise, such as having sufficient estrogen levels and regular cycles.

*How to know if you have sufficient estrogen levels [00:03:01]*

Sarah explains how to know if you have sufficient estrogen levels, including the regularity of your cycle and the flow of your period.

*The importance of taking a slow and sustainable approach [00:08:22]*

Sarah emphasises the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again when increasing exercise after recovery.

*Take it slow [00:10:34]*

Sarah discusses the importance of gradually increasing exercise to avoid losing one's period again.

*Fuelling adequately [00:11:42]*

Sarah emphasises the importance of energy and carbohydrate availability for high-intensity exercise and recovery.

*Prioritising rest and recovery [00:18:05]*

Sarah stresses the importance of rest and recovery, including getting enough sleep and addressing any soreness or niggles, to avoid burnout and hypothalamic amenorrhea.

*Training Hard [00:20:24]*

Tips for training hard without losing your period, including rest, intentional time off, and personalised exercise programs.

*Periodisation of Training [00:21:28]*

Explanation of periodisation of training, including blocks of training for progression, maintenance, and recovery.

*Red Flags for Overtraining [00:27:19]*

Signs to look out for to avoid overtraining and losing your period again, including poor recovery, inconsistent eating, and old symptoms returning.

In this episode of Holistic Health Radio, Sarah provides advice on how to navigate the fitness industry while recovering from hypothalamic amenorrhea (HA). She addresses a listener's question from Abby, a Pilates instructor, and advises her on how to modify her work schedule and reduce physical demonstrations, as well as tips on fuelling her body and taking breaks to rest. Sarah emphasises the importance of thinking about long-term career goals and transitioning towards them while respecting the body's needs. Sarah shares her own experience of transitioning towards a more sustainable career in the fitness industry. Listeners are encouraged to prioritise self-care and seek support on their recovery journey.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

Here are some key moments you won't want to miss:

*Recovering while working as a fitness instructor [00:01:54]*

Advice on how to modify work schedule and reduce physical demonstrations while still being able to work as a Pilates instructor.

*Fuelling your body while working [00:04:01]*

Tips on how to eat and fuel your body while working as a Pilates instructor, including the importance of eating frequently for HA recovery and owning the fact that it's normal to eat.

*Thinking about long-term career goals [00:07:53]*

Encouragement to think about long-term career goals and how to transition towards them while respecting the body's needs, including considering a career trajectory that is more respectful of the body and protects longevity in the career.

*Recovering in the Fitness Industry [00:08:54]*

Sarah Liz King shares her experience of recovering from hypothalamic amenorrhea (HA) while working in the fitness industry, and gives advice on how to modify work schedule and reduce physical demonstrations.

*Tips for Fuelling Your Body [no timestamp given]*

Sarah Liz King provides tips on how to fuel your body while recovering from HA and working in the fitness industry.

*Long-Term Career Goals [no timestamp given]*

Sarah Liz King encourages Abby to think about her long-term career goals and how to transition towards them while respecting her body's needs.

In this episode (#202), titled 'How I got my period back naturally after losing it for 10 years | HA Recovery Advice, Tips and Q&A,' I take you on a personal journey through my struggle with hypothalamic amenorrhea (HA) and how I successfully regained a regular menstrual cycle using lifestyle changes.

Join me as I provide an overview of HA, its causes, and common symptoms. I share my own experience of dealing with a missing period for a decade and the various strategies I employed to finally bring it back. This episode is packed with valuable advice and practical tips that you can apply to your own HA recovery journey.

Discover how I identified HA as the root cause of my missing period after initially being misdiagnosed with PCOS. I discuss the lifestyle changes I made, including adjustments to my diet, exercise routine, and weight management, that played a crucial role in restoring my menstrual cycle. Find out how long it took for my period to return and the challenges I encountered along the way.

In this episode, I answer frequently asked questions about HA recovery and provide personal insights into topics such as the immediate effects of restoring regular cycles, the concept of going 'all in,' and the highs and lows of my own healing journey.

Here are some key moments you won't want to miss:

• 14:48: I reveal the five main strategies I used to recover my period.
• 17:14: Learn about the specific foods I consumed to support my period recovery and how I managed days with low appetite.
• 18:30: Discover how I adjusted my exercise routine and what my workouts looked like during HA recovery.
• 21:20: I discuss the topic of weight gain and its significance in restoring my menstrual cycle.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode titled "7 Healthy Habits That Can Lead to Period Loss," we delve into the seemingly positive habits promoted by diet culture that can have detrimental effects on our menstrual cycle and overall well-being. We explore how these habits, when taken to extremes, can lead to hypothalamic amenorrhea and negatively impact our relationship with food, exercise, and body image.

Firstly, we discuss the practice of training on an empty stomach and its potential consequences for hormonal balance. We explain why providing our bodies with adequate fuel before workouts is essential for maintaining a healthy menstrual cycle.

Next, we explore the trend of significantly reducing carbohydrates or replacing them with extra vegetables. While these dietary choices may seem beneficial, we highlight how they can contribute to hypothalamic amenorrhea and the importance of finding a balanced approach to macronutrient intake.

We also address the potential dangers of obsessively tracking kilojoules and the negative impact it can have on our mental and physical health. We emphasise the importance of intuitive eating and listening to our body's natural hunger and fullness cues.

Additionally, we shed light on the notion of eating "clean" and avoiding all processed foods. While nourishing our bodies with whole, nutrient-dense foods is crucial, we discuss the potential pitfalls of strict dietary rules and the importance of embracing a balanced approach to eating.

Furthermore, we explore the tendency to choose the lowest kilojoule/calorie option under the assumption that it is the healthiest choice. We unpack how this mindset can lead to inadequate energy intake and nutrient deficiencies, ultimately affecting our hormonal balance and menstrual health.

We also delve into society's relentless hustle culture and its impact on our overall well-being, including our menstrual cycle. We discuss the need for balance, rest, and self-care to support hormonal health.

Lastly, we address the habit of prioritising exercise above all else and the potential consequences it can have on our menstrual cycle. We emphasise the importance of incorporating rest days, listening to our bodies, and finding a healthy balance between exercise and other aspects of our lives.

Throughout the episode, we provide insights, personal stories, and expert advice on how to navigate these habits in a more balanced and sustainable way. By challenging societal norms and embracing a holistic approach to health, we can cultivate a positive relationship with food, exercise, and our bodies while supporting our menstrual cycle and overall well-being.

Tune in to this enlightening episode as we uncover the truth behind these seemingly healthy habits and provide actionable steps to find a healthier and more sustainable approach to self-care.

In this episode titled "The Unspoken Realities of Eating Disorder and Hypothalamic Amenorrhea Recovery," I share my own personal experiences and explore 10 unspoken realities that people with these conditions often face.

I discuss the feeling of falling behind in life and the sense of loneliness that comes with feeling like nobody truly understands what you're going through. I also delve into the emotional toll of these conditions, including the intense sadness and constant crying that can feel overwhelming.

Additionally, I address the self-doubt that arises during recovery and the deep questioning that occurs with every decision made, even when seeking professional help. I also touch on the potential loss of identity and the search for a new sense of purpose and meaning in recovery.

The financial burden of recovery, including the cost of treatment and its impact on employment and finances, is also a reality that I explore. I highlight the difficulty of rebuilding a positive relationship with food and body image and the ongoing nature of this process.

Furthermore, I discuss the fear and anxiety around weight gain during recovery and the physical discomfort and digestive issues that can arise during the renourishment process.

Overall, this episode offers a candid and personal perspective on the unspoken realities of eating disorder and hypothalamic amenorrhea recovery. It aims to shed light on these often-hidden experiences and provide support and encouragement to those going through the recovery process.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

❤️ HA Recovery Roadmap Masterclass - Join me for an informative 60-minute webinar on Thursday April 27th at 7pm where I help you create your own successful recovery roadmap for Hypothalamic Amenorrhea (HA). Click here to join.

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

Are you struggling with hypothalamic amenorrhea and wondering how to recover your period and reclaim your health?

In this episode, Sarah dives deep into your burning questions about HA recovery, covering everything from the causes and symptoms of this condition to the most effective strategies for regaining your menstrual cycle.

Join us as we explore the biochemical reasoning for needing sufficient carbohydrates in your diet, the impact of exercise and stress on HA recovery, and the long-term health implications of leaving this condition untreated.

Whether you're just starting your recovery journey or looking for additional support and guidance, this episode is packed with insights and tips to help you take the necessary steps towards full recovery.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

❤️ HA Recovery Roadmap Masterclass - Join me for an informative 60-minute webinar on Thursday April 27th at 7pm where I help you create your own successful recovery roadmap for Hypothalamic Amenorrhea (HA). Click here to join.

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode, we dive deep into the challenges of responding to hunger in eating disorder and hypothalamic amenorrhea recovery. We explore the various reasons why people may struggle to respond to hunger, such as body image concerns, fear of losing control, fear of judgement, fear of weight gain, negative self-talk, and comparison to others. Host Sarah Liz King also provides five practical tips that can be implemented right away to help overcome these challenges and respond to hunger in a healthy and sustainable way. Tune in to gain a better understanding of how to navigate the complexities of hunger in recovery.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In eating disorder and hypothalamic amenorrhea recovery, feeling tired and fatigued is a common experience. It's frustrating and can make the recovery process feel even more challenging. But what are the root causes of recovery fatigue? In this episode of Holistic Health Radio, we'll explore the various factors that contribute to feeling tired during recovery, and what you can do to support your body through this process.

One of the key factors contributing to recovery fatigue is nutrient deficiencies. When we're not eating enough or not getting enough of the right nutrients, our bodies struggle to keep up with the demands of recovery. In this episode, we'll discuss the specific macro and micro nutrients that are important for recovery and why they're essential for restoring energy levels.

Another factor that can contribute to fatigue during recovery is hormone imbalances. Disordered eating and hypothalamic amenorrhea can wreak havoc on our hormones, leaving us feeling tired, irritable, and out of balance. We'll explore the connection between hormones and energy levels, and what you can do to support your hormonal health during recovery.

In addition to nutrient deficiencies and hormonal imbalances, there are many other factors that can contribute to recovery fatigue, including stress, lack of sleep, and overexercising. We'll discuss how these factors impact energy levels and share practical tips for managing them during recovery.

If you're feeling tired or fatigued during eating disorder or hypothalamic amenorrhea recovery, this episode is for you. Tune in to learn about the many factors contributing to recovery fatigue and how you can support your body as it heals. Host Sarah Liz King and guest contributor Elyse Lawry share their expertise and personal experience, which will provide inspiration and insights that will help you feel empowered and motivated to stay on track with your recovery journey.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

Calorie counting can be a difficult habit to break, especially for those going through eating disorder and hypothalamic amenorrhea recovery. The constant focus on numbers and restriction can create a harmful relationship with food and hinder progress towards a healthier lifestyle. Fortunately, there are five essential tools that can help individuals let go of calorie counting and develop a more intuitive approach to food.

1. Mindful Eating: mindful eating involves being present and engaged while eating, paying attention to hunger and fullness cues, and savoring the experience of eating. This can help individuals become more in tune with their body's needs and develop a healthier relationship with food.

2. Nutrition Education: understanding the basics of nutrition can help individuals make informed choices about their food intake without obsessing over calories. This includes learning about macronutrients, micronutrients, and portion sizes.

3. Addressing Your Fears Surrounding Giving Up Counting Calories: many individuals fear giving up calorie counting because they worry about losing control or gaining weight. Addressing these fears and challenging negative thoughts can help individuals let go of the need to count calories and embrace a more balanced approach to food.

4. Experimenting with Not Tracking Certain Meals/Times: it can be helpful to start small when letting go of calorie counting. Experimenting with not tracking certain meals or times of day can help individuals gradually build confidence in their ability to listen to their body's needs.

5. Seek Support and Practice Self-Compassion: recovery from an eating disorder or hypothalamic amenorrhea can be challenging, and it's important to seek support from a therapist or support group. Practicing self-compassion can also help individuals be kinder to themselves as they navigate this journey.

In this podcast episode, we dive deeper into these five essential tools to help individuals let go of calorie counting and develop a more intuitive approach to food. By implementing these tools, individuals can work towards a healthier relationship with food and a more positive overall mindset.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode of Holistic Health Radio, host Sarah Liz King shares six tips for managing eating disorders or hypothalamic amenorrhea recovery while in high school or college. During this podcast, listeners will gain valuable insights and strategies, including:

• Building and identifying a support system to aid in their recovery journey.
• Creating a rough eating and exercise plan that promotes a healthy relationship with food and physical activity.
• Practicing self-care to reduce stress and support overall well-being.
• Identifying triggers that contribute to disordered eating or negative body image and developing strategies to manage them effectively.
• Avoiding comparisons with others that may lead to negative self-talk and undermine progress towards recovery.
• Being patient with the recovery process and celebrating small victories along the way to maintain motivation and foster a positive mindset.

Whether you're struggling with an eating disorder or hypothalamic amenorrhea, or supporting someone who is, this episode provides helpful tips and advice to aid in the recovery process while in high school, university or college. Tune in to discover how to prioritise your well-being and achieve the full recovery you deserve while staying on track with your studies.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode of Holistic Health Radio, Sarah Liz King delves into the topic of cutting down exercise during recovery from an eating disorder, disordered eating, or hypothalamic amenorrhea. She identifies six key reasons why it can be challenging to take a break from exercise during the recovery process.

Firstly, Sarah discusses exercise addiction as a primary reason for struggling to cut down on exercise. She also highlights the fear of weight gain and negative body image as common factors that contribute to reluctance to reduce exercise.

Next, she addresses social pressure and misinformation around exercise, emphasising the societal expectations that often drive people to over-exercise. She also highlights the importance of having support during the recovery process, and how the lack of it can make it difficult to cut down on exercise.

In addition to the six reasons she outlines, Sarah includes a seventh bonus reason - the discomfort of sitting with difficult emotions during the process of reducing exercise. She stresses the importance of developing better coping mechanisms to improve overall health and recovery.

Throughout the episode, Sarah offers practical tips for those struggling with cutting down exercise, such as setting achievable goals and seeking support from a therapist, exercise physiologist, coach or support group. She also encourages listeners to explore alternative ways to cope with stress and anxiety, such as meditation or journaling.

Overall, this episode provides valuable insights into the challenges of cutting down exercise during the recovery process, and Sarah's compassionate and thoughtful approach to the topic makes it an informative listen for anyone looking to prioritise their mental and physical health during the recovery process.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

Eating disorders are complex mental illnesses that affect millions of people worldwide. They can manifest in a variety of ways, including anorexia, bulimia, ortherexia and binge eating disorder among others. One of the most insidious aspects of these disorders is the lies they tell us, which can prevent us from seeking the help we need to recover.

In our latest podcast episode, "12 Lies Your Eating Disorder is Telling You," we explore the most common falsehoods that eating disorders use to keep us trapped in their grip. From the belief that we're not sick enough to seek treatment to the notion that our worth is tied to our appearance, these lies can be incredibly convincing, even when we know they're not true.

In this episode, we delve into each of the 12 lies in detail, offering practical advice and insights into how to challenge and overcome them. We discuss the dangerous consequences of believing these lies and how they can prevent us from living our lives to the fullest.

One of the key takeaways from the episode is that recovery is possible, no matter how long you've been struggling with an eating disorder. By recognising and challenging the lies your disorder is telling you, you can begin to break free from its hold and start the journey towards healing and recovery.

If you or someone you love is struggling with an eating disorder, this episode is a must-listen. By shedding light on the lies that eating disorders use to keep us trapped, we hope to inspire hope and healing for those who need it most.

So don't wait any longer, listen to our latest podcast episode, "12 Lies Your Eating Disorder is Telling You," and take the first step towards recovery today.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode of Holistic Health Radio, we dive into the fascinating world of hormones and their impact on our health and performance. Our guest, Dr. Nicky Keay, is an expert in exercise endocrinology and author of "Health Hormones and Human Potential: A guide to understanding your hormones to optimise your health and performance."

Here is a breakdown of what we cover in this episode:

• Introduction to Dr. Nicky Keay and her work in exercise endocrinology
• What hormones are and their role in the body
• Debunking common myths about hormones and health
• The consequences of suboptimal hormone levels, including relative energy deficiency in sport (RED-S)
• The impact of undereating and over-exercising on hormones
• Lifestyle changes we can make to support optimal hormone function, including nutrition and sleep
• The varied role of sex hormones in the body
• The importance of the menstrual cycle in protecting our bones and heart health
• How Hormone Replacement Therapy (HRT) can be a safe and effective option for those in perimenopause and menopause

Join us as we explore the science of hormones and how we can optimise them to improve our health and performance.

Follow Nicky on instagram @drnickykeay

Check out Dr. Nicky Keay's website and book here.

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode of Holistic Health Radio, I sit down with Taylor B-W, an artist who shares her personal story of body image, dieting, and overcoming an eating disorder.

• Taylor speaks about her journey with body image as a teenager, and the pressure she felt to look a certain way as she pursued her acting career.
• She discusses how her healthy workout routine turned into an obsession with food and exercise, and how she eventually realised she needed help to overcome her eating disorder.
• Taylor shares the highs and lows of her recovery journey, including the challenges she faced with weight gain and how she held onto hope and focused on exploring her identity outside of food and exercise.
• She tells how her experience inspired her music, and how she now lives a life that feels bigger and more beautiful than she ever could have imagined.

Listeners can expect to take away the following from this episode:

• Understanding of the pressure to conform to societal beauty standards and how it can lead to disordered eating.
• Insight into the journey of overcoming an eating disorder and the importance of holding onto hope during recovery.
• Inspiration for reclaiming one's identity and living a fulfilling life outside of food and exercise habits.
• A reminder that everyone's journey is unique and it's okay to ask for help when needed.

You can follow Taylor on Instagram @taylorbwmusic

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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

In this episode, we'll be discussing body acceptance and how to break away from the rules that fashion says about how we should or must dress according to our body type. Our guest, stylist Kate Burgess, will share her insights on dressing to feel your best, and why it's important to acknowledge that body fluctuations are normal. She'll also talk about how dressing well is a really important form of self-care.

In today's episode we cover:

• Body Acceptance: Kate will discuss why it's important to accept and love our bodies, regardless of their shape or size. She'll touch on the negative impact that society's beauty standards can have on our self-esteem and confidence, and how embracing our bodies as they are can help us feel more comfortable in our clothes.

• Breaking away from fashion rules: Fashion often dictates what we should or shouldn't wear based on our body type, but Kate will explain why it's important to break away from these rules and find what works for us. She'll share tips on how to dress for your body shape and how to find the clothes that make you feel confident and comfortable.

• Dressing to feel your best: Kate will talk about how dressing well can impact our mood and self-esteem, and why it's important to choose clothes that make us feel our best. She'll give advice on how to find clothes that fit well, flatter our bodies, and make us feel confident and comfortable.

• Body fluctuations: Kate will acknowledge that our bodies can change, and that it's normal to have fluctuations in weight, shape, and size. She'll talk about how to navigate these changes and find clothes that work for us, no matter what our body looks like.

• Self-care through dressing well: Kate will explain why dressing well is a form of self-care, and how taking the time to choose clothes that make us feel good can have a positive impact on our mental health and wellbeing.

By the end of the episode, listeners will have a better understanding of why it's important to embrace their bodies, break away from fashion rules, dress to feel their best, and recognize that body fluctuations are normal. With Kate's advice, they'll be able to make choices that help them feel confident, comfortable, and good about themselves.

And don't forget to join our Body Positive Styling Workshop - Fashion Fresh Start - on February 22nd. Our workshop is designed to help you embrace your body, develop a positive relationship with your clothing, and discover the power of fashion to boost your confidence and self-esteem.

This workshop is perfect for anyone who wants to break free from negative body image and embrace their authentic self. You will leave with the skills and confidence to create a wardrobe that reflects your true self and celebrates your body. We can't wait to help you fall in love with your body and your wardrobe! Click here to sign up.

Oftentimes, when I'm working with clients, an interesting conversation comes up around money. Some feel super conscious of spending any money, while others feel they spend too frivolously and can't seem to manage their money wisely. More often than not, what I say to clients is that "your relationship with food can often influence your relationship with money."

The relationship that many people have with money can be seen as an extension of their relationship with their eating disorder and with themselves. In today's episode I discuss:

• The relationship between restricting food and restricting money
• How binge-spending can mirror binge-eating
• Labelling food as "good" or "bad" can often mean we label food similarly
• How controlling or overspending can be a symptom of low self-worth and low-self esteem
• Ways people with disordered eating use spending or saving money as a form of emotional coping
• How to break free from disordered decision making around money so you can have a healthy relationship with your finances
• Why "mindful attunement" is important when giving yourself permission to spend
• Your financial identity and how shifting it helps create a better money mindset
• Helpful ways you can rebuild a healthy relationship with money as you work towards recovery from disordered eating, eating disorders or hypothalamic amenorrhea

❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide"

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

❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive.

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

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