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

In this episode, you’ll discover:

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

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

Episode Highlights:

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

Resources Mentioned:

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

Connect with Sarah:

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

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

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

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

In This Episode, We Cover:

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

Why You Should Tune In:

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

Don’t Miss Out!

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

Listen, Subscribe, and Share:

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

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

Website: www.sarahlizking.com

About the Podcast:

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

In this episode, Sarah and Elyse share their top five nutrition tips for HA recovery, offering practical advice to nourish your body and support your health journey.

Join us as we explore:

• Why starting your day with a nourishing breakfast is crucial for energy and recovery.
• How to listen to your body's hunger cues and honour them throughout the day.
• The importance of carbohydrates in HA recovery and how to incorporate them effectively.
• Strategies to face food fears and develop a healthier relationship with eating.
• Tips for identifying and addressing sneaking food restrictions that may hinder progress.

Whether you're beginning your recovery or seeking new insights, this episode is packed with actionable tips to empower your journey towards a regular menstrual cycle and food freedom.

Subscribe now to Holistic Health Radio for more empowering episodes and be sure to join the newsletter list for more tips and support.

❤️ Download your FREE period recovery checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/

❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea! 

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

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

Hey everyone, it's Sarah Liz King here! 🌟 After a much-needed break, I’m finally back on Holistic Health Radio. You might have noticed my absence, and I wanted to share what’s been going on behind the scenes. I’ve been navigating through a challenging period of burnout, feeling overwhelmed, and even dealing with depression. It was a tough journey, but I realised the importance of stepping back and seeking support.

In this episode, I open up about my experience with burnout and the steps I took to recover. Whether you’re dealing with eating disorder recovery, hypothalamic amenorrhea, or just feeling burnt out, this episode is for you. I discuss how crucial it is to focus on self-care and remind ourselves that ‘done is better than perfect.’

Key Takeaways:

🔹 Burnout can happen to anyone, even those on a recovery journey.

🔹 Seeking professional support is vital for overcoming burnout.

🔹 Stepping back from non-essential tasks and prioritizing self-care can help restore your energy and enthusiasm.

🔹 Embracing a ‘done is better than perfect’ mindset can prevent burnout and promote overall well-being.

I’m excited to continue our journey together, focusing on health, recovery, and self-care. Don’t forget to like, comment, and subscribe for more episodes. 

❤️ Download your FREE period recovery checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/

❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea! 

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

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

#BurnoutRecovery #EatingDisorderRecovery #HypothalamicAmenorrhea #MentalHealth #SelfCare #HolisticHealth #podcast

In this episode, Sarah engages in a compelling conversation with Dr. Cate Howell, delving into various aspects of women's mental health and well-being, particularly during significant life transitions like menopause, marital separation, and beyond.

Key Discussion Points:

1. Women's Mental Health During Menopause: Dr. Howell sheds light on the mental health challenges women may face during perimenopause and menopause, including fluctuations in hormonal levels leading to symptoms like depression and anxiety.

2. Strategies for Self-Care: The conversation explores holistic approaches to self-care, emphasising nutrition, exercise, adequate sleep, stress reduction, and seeking professional support when needed.

3. Navigating Life Transitions: Dr. Howell shares personal experiences and coping mechanisms during challenging life transitions, highlighting the importance of support networks, therapy, and self-compassion.

4. The Concept of Flourishing: The term "flourishing" is defined as thriving, finding fulfillment, and experiencing joy in daily life activities. Dr. Howell emphasises the significance of recognising one's unique strengths and the potential for positive change.

5. Encouragement for Personal Growth: Listeners are encouraged to embrace their inherent value and resilience, even during times of difficulty, and to acknowledge the small steps toward growth and well-being.

Connect with Dr. Cate Howell:

• Website: https://www.drcatehowell.com.au/
• Facebook: Dr. Cate Howell
• Books and resources

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

❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea! 

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

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

Join host Sarah Liz King as she sits down with Holly McKnight to discuss her inspiring journey of overcoming an eating disorder. From the challenges of seeking help to the transformative role of recovery coaching, Holly shares her experience of navigating through the ups and downs of recovery. Discover how she conquered anxiety, food fears, and achieved a life of freedom she once thought impossible. Holly's story offers hope and practical insights for anyone on their own path to recovery.

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

❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea! 

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

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

In this episode, Sarah-Liz King discusses five things that you should stop wasting your money on in hypothalamic amenorrhea recovery. She explains why hormone tests, hair follicle analysis, organic food, herbs and tonics, gym memberships, and expensive clothes are unnecessary and not beneficial for recovery. Instead, she emphasises the importance of lifestyle changes, nutrition, stress management, and exercise in the recovery process.

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

❤️ Ready to get your period back? Join my group coaching program Healing Hypothalamic Amenorrhea! 

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

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

In this episode, Sarah Liz King discusses common breakfast mistakes that can contribute to losing your period or delaying its return in hypothalamic amenorrhea (HA) recovery. She highlights six key mistakes and provides guidance on how to fix them. The mistakes include delaying breakfast, not eating before exercise, thinking coffee is a meal, overdoing fibre intake, not serving yourself enough, and avoiding certain foods. Sarah emphasises the importance of a balanced and energy-dense breakfast to support HA recovery and overall health.

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

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! 

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

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

Welcome back to the channel! In this episode I share my personal journey of how I reversed osteopenia (low bone mineral density) after an eating disorder and 10 years with a missing period.

I share the exact steps I took to achieve normal bone mineral density including regaining my menstrual cycle and recovering from hypothalamic amenorrhea, engaging in progressive overload and strength training for bone health, focusing on nutrition like having enough calcium each day and the correct balance of macronutrients, prioritising rest and recovery, ensuring energy available and good vitamin D levels, and practicing patience for long-term improvement.

Some key moments from the episode include:

00:00 Introduction and Receiving My Osteopenia Diagnosis

05:34 Regaining Menstrual Cycle and Estrogen Levels for Healthy Bones

08:23 Progressive Overload and Strength Training to Increase Bone Mineral Density

10:26 Nutrition and Building Blocks for Bone Health

14:31 Rest and Recovery

16:24 Energy Availability and Vitamin D for Bone Health

18:18 Patience and Long-Term Improvement

20:12 Conclusion and Support Programs

This is just my personal experience and is not intended as medical advice so please seek professional support if you have been diagnosed with low bone mineral density.

❤️ 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! 

❤️ Want support to reverse low bone density? Check out our 1:1 online personal training program Better Balance Training.

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

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

In today's episode of Holistic Health Radio, I'm joined by Millie Thomas, an eating disorder recovery coach, who shares her personal journey of battling anorexia for 15 years and her miraculous recovery. In our discussion, Millie emphasises the importance of taking ownership of one's recovery and making a conscious, consistent commitment to change. Millie also discusses the role of neuro-linguistic programming (NLP) in recovery and provides practical advice for those struggling in their recovery journey. She highlights the power of support and the ability to find joy and beauty in life after overcoming an eating disorder.

Key takeaways include:

• Recovery from an eating disorder is possible, no matter how long or difficult the struggle has been.
• Taking ownership of one's recovery and making a conscious, consistent commitment to change is crucial.
• Neuro-linguistic programming (NLP) can be a powerful tool in changing behaviours and creating new neural pathways.
• Support from a recovery coach or therapist can provide guidance, accountability, and a safe space to navigate the challenges of recovery.
• Finding joy and beauty in life after overcoming an eating disorder is possible and worth the effort.

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

❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! 

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

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

Weekends, often viewed as a sanctuary for relaxation, can paradoxically become a breeding ground for challenges that might impede your journey to hypothalamic amenorrhea recovery. In this podcast, we dissect the potential perfect storm of conditions that, if not navigated mindfully, could hinder progress.

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/