99 episodes

Welcome to Holistic Health Radio hosted by Accredited Exercise Physiologist and Health Coach Sarah Liz King from www.skactive.com.au. In this podcast we chat all things health and wellness, with a particular focus on body image, mental health, intuitive eating, and hormonal conditions. Join us every week for a deep dive into the health topics everyone else is too shy to talk about, and walk away with all the information, practical tips, and tools you need to start improving your health from the inside out.

Holistic Health Radi‪o‬ Sarah King

    • Nutrition
    • 4.9 • 70 Ratings

Welcome to Holistic Health Radio hosted by Accredited Exercise Physiologist and Health Coach Sarah Liz King from www.skactive.com.au. In this podcast we chat all things health and wellness, with a particular focus on body image, mental health, intuitive eating, and hormonal conditions. Join us every week for a deep dive into the health topics everyone else is too shy to talk about, and walk away with all the information, practical tips, and tools you need to start improving your health from the inside out.

    99. Introducing Recovery Club

    99. Introducing Recovery Club

    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/

    • 23 min
    98. How to let go of tracking calories while still eating enough in Hypothalamic Amenorrhea Recovery

    98. How to let go of tracking calories while still eating enough in Hypothalamic Amenorrhea Recovery

    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.

    • 40 min
    97. Making a Safe Return to Exercise after Hypothalamic Amenorrhea Recovery

    97. Making a Safe Return to Exercise after Hypothalamic Amenorrhea Recovery

    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.

    • 40 min
    96. How to Re-Shape your Fitness Identity to Heal Your Relationship with Exercise

    96. How to Re-Shape your Fitness Identity to Heal Your Relationship with Exercise

    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.

    • 19 min
    95. How to know if you have an unhealthy relationship with exercise (plus how to fix it)

    95. How to know if you have an unhealthy relationship with exercise (plus how to fix it)

    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.

    • 40 min
    94. How to Get Started and Commit to Eating Disorder or Hypothalamic Amenorrhea Recovery

    94. How to Get Started and Commit to Eating Disorder or Hypothalamic Amenorrhea Recovery

    In episode 93 last week I spoke a lot about motivation in recovery and the feedback was great! However, I also got lots of messages from you lovely listeners asking how to actually get started in the first place and commit to your recovery journey.
    Well you asked and I delivered!
    This week on the podcast I blend my personal experience, with some helpful practice advice to help you get started and commit to your own recovery.
    In this episode I discuss:
    My own personal lightbulb moment where I realised that I needed to get started and actually commit to my eating disorder recovery The simple 4-step process for getting started with recovery, getting your period back or improving your relationship with food or exercise or committing to a goal focused on improving your wellbeing What making a commitment to recovery actually means Journal prompts and questions to ask yourself help you discover your "why" for your goals, and get started with taking action towards recovery from your eating disorder or 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"
    ❤️ 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.

    • 23 min

Customer Reviews

4.9 out of 5
70 Ratings

70 Ratings

Maddy Watt ,

Highly recommend! Insightful and motivational.

The information that Sarah had provided through this podcast has been some of the most valuable and helpful I have heard throughout my ED recovery. Listening to her advice got me through some hard times and has made me have hope for the future with not only my recovery but healing my HA. I can’t think of a more insightful person in this field! I would highly recommend listening to anyone not just people in recovery.

rezz249 ,

Amazing

The work Sarah does is so incredible and such a blessing for all us women ,she helps us see the culture where we are pushed to diet and look a certain way at the expense of our health is not normal and how we can find true internal happiness .

tomdejersey ,

So helpful!

I’ve found the podcast to be super education and a fantastic tool to help understand and educate clients, patients and myself! Thanks Sarah!

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