100 episodes

Welcome to Holistic Health Radio hosted by Accredited Exercise Physiologist and Health Coach Sarah Liz King from www.sarahlizking.com

In this podcast I give you practical tools and tips to help you ditch disordered eating, recover your period from hypothalamic amenorrhea, find food freedom, and heal your relationship with exercise. Our evidence-based episodes run side-by-side with real recovery stories to give you the information and inspiration you need to reach full recovery and regain the life you deserve.

Holistic Health Radio Sarah King

    • Health & Fitness
    • 4.9 • 85 Ratings

Welcome to Holistic Health Radio hosted by Accredited Exercise Physiologist and Health Coach Sarah Liz King from www.sarahlizking.com

In this podcast I give you practical tools and tips to help you ditch disordered eating, recover your period from hypothalamic amenorrhea, find food freedom, and heal your relationship with exercise. Our evidence-based episodes run side-by-side with real recovery stories to give you the information and inspiration you need to reach full recovery and regain the life you deserve.

    155. Perfectionism and Its Link to Food and Body Image Issues

    155. Perfectionism and Its Link to Food and Body Image Issues

    Perfectionism is something many of us have ingrained in us from an early age. It’s the need to be “good”, to aim for perfection, to please others and put their needs ahead of your own. As females, we’re taught to be soft, compassionate and caring, even if that means ignoring your own desires and needs, and pushing yourself to the point of burnout and exhaustion.
    This syndrome can also increase your likelihood of developing disordered eating behaviours. When this need to be the “good girl” turns into a need to look “perfect”, or be of a “perfect” weight and size, this can be a slippery slope into eating disorders and disordered eating patterns.
    In today’s episode of Holistic Health Radio, we explore how you can stop aiming to be “perfect”, and instead embody a strong, capable person who feels able and empowered to ask for your needs to be met, and to establish boundaries with those around you.
    By the end of this podcast you'll understand:
    Common characteristics of perfectionism in eating disorders and disordered eating How unrelenting standards develop and predispose people to disordered eating and exercise behaviours The bi-directional relationship between perfectionism and eating disorders/disordered eating Why the need to have the "perfect body" can maintain perfectionist standards How to know if your self-worth is tied to perfectionism or the perfectionist behaviours you have around food and exercise Why a person might maintain perfectionist tendencies even when they notice the negative consequences Ways to overcome perfectionism so you can move forward in your recovery journey Why understanding the pros and cons of perfectionism is important to understand in adopting new more reasonable standards How building self-esteem and self-worth are both essential to breaking away from perfectionism Understanding your fears and worries associated with breaking away from perfectionism so you can address them during your recovery journey How compassion can be the missing link in moving away from perfectionism ❤️ 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.

    • 14 min
    154. From Crossfit and Paleo Diets to Food Freedom and a Recovered Period with Kate Bane

    154. From Crossfit and Paleo Diets to Food Freedom and a Recovered Period with Kate Bane

    Today I’m joined by Kate Bane, a mother of three, a former model with a degree in psychology here to share her HA recovery story after 10 years without a period. 
    In this podcast Kate opens up about her modelling career, motherhood and the moment she realised she needed to finally heal her relationship with food and exercise so that she could recover her period.
    Within this episode Kate and I discuss:
    Her modelling career and how the expectation to maintain a certain size perpetuated disordered food and exercise behaviours The pros and cons of crossfit and how it impacted her hormones and relationship with food What life was like while trying to maintain her food rules and exercise routine while looking after her kids The life changing moment her daughter was born and how this spurred her HA recovery journey The ups and downs of going through Hypothalamic Amenorrhea recovery What life and motherhood is like now that she's recovered  What she wish she knew about HA recovery before she started the journey herself Plus her best advice for those currently going through 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/
    ❤️ 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.

    • 33 min
    153. How to Handle Negative Emotions Effectively in ED & HA Recovery

    153. How to Handle Negative Emotions Effectively in ED & HA Recovery

    Many eating disorder behaviors are emotional avoidance strategies.
    For example, if you feel something uncomfortable - instead of managing this emotion with a HELPFUL emotional regulation strategy the emotion is avoided or “numbed” with disordered eating or exercise behaviours.
    So When individuals go into recovery they need to step away from these behvaiours that have long been used as avoidance strategies. They need to be exchanged for healthier eating and exercise behaviours. But how do you go about doing this?
    That's the exact question we answer in this week's episode of Holistic Health Radio. By the end of this episode you'll:
    Know the signs to look out for which show you're using disordered behaviours to avoid negative emotions Understand the relationship you have with your emotions Know how to identify what emotion you're feeling Go beyond the thought of "feeling fat" and actually pinpoint the emotion you're experiencing Understand physical manifestations of emotions and tune into the sensations that appear in your body Be able to learn what situations or thoughts trigger certain emotions Have the skills to effectively sit with your feelings without turning to disordered behaviours Be capable of naming and acknowledging your emotions instead of running away from them Know how to sit with emotions and be curious about them Be able to make recovery aligned choices even in the face of difficult 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? 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.

    • 28 min
    152. Causes and Solutions to Bloating in HA and ED Recovery

    152. Causes and Solutions to Bloating in HA and ED Recovery

    Bloating and digestive concerns are incredibly common in recovery, but why do they happen? And more importantly, how can you reduce the bloating? That's what we explore in this week's episode of Holistic Health Radio. By the end of this episode you'll know:
    The main causes of bloating in eating disorder and hypothalamic amenorrhea recovery Food choices that can increase bloating How restriction impacts digestion  What gastroparesis is and how it can cause bloating and discomfort The link between water retention and early stages of recovery Changes in the microbiome and how that can cause digestive changes and bloating The impact of chronic stress, abdominal wall atrophy, and swallowing too much air on symptoms of bloating Food and non-food solutions to bloating in hypothalamic amenorrhea and ED recovery How much and what kinds of foods to eat to reduce bloating  Where to get extra help if bloating is impacting you in 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? 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.

    • 35 min
    151. Overcoming Decision Fatigue in HA and ED Recovery

    151. Overcoming Decision Fatigue in HA and ED Recovery

    Decision fatigue is when the mind becomes fatigued after a sustained period of decision making.
    Making decisions is a cognitively taxing process, and decision making ability declines after long sequences of decisions.
    Decision fatigue in recovery is one thing many people struggle with. That's because eating disorder and hypothalamic amenorrhea recovery requires you to make so many decisions each day. This includes decisions about what to eat, how much, when to eat, alongside other decisions like changing your exercise routine, the decision to challenge thoughts and even decisions relating to planning and following through with other recovery aligned actions.
    If you feel like you're procrastinating or avoiding making decisions in recovery, or feel like you have no energy left to make another decision, then this podcast is for you.
    In this episode of Holistic Health Radio I'll help you overcome decision fatigue in recovery. By the end of this episode you'll be able to:
    Explain what decision fatigue is Identify symptoms of decision fatigue in eating disorder and hypothalamic amenorrhea recovery Understand the 5 steps for managing decision fatigue Plan out your day to reduce decision fatigue Identify if you're struggling with decision fatigue and have the tools to overcome 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"
    ❤️ 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.

    • 17 min
    150. Diet Culture in the Dance Industry with Louisa Paterson of Train Like a Ballerina

    150. Diet Culture in the Dance Industry with Louisa Paterson of Train Like a Ballerina

    In episode 150 of Holistic Health Radio I'm joined by Louisa Paterson, a retired professional dancer and founder of Train Like a Ballerina.
     
    Her passion is to help ballerinas and ballet enthusiasts train smarter, not harder, perfect their technique and learn from the worlds leading experts on proper nutrition, strength and flexibility, mindset and anatomy. 
     
    While she's a wealth of information today and now lives a very balanced lifestyle, that wasn't always the case. Away from family and unsure of what to eat, combined with nutrition myths and fads perpetuated by dance teachers, Louisa fell into a pattern of under fuelling her body. It was only later through her own education and distance away from the dance world that she realised how disordered and toxic it can be.  
     
    This is an episode that will inspire you and full you with hope, while also opening your eyes to how insidious diet culture can be in the dance industry.
    In this episode Louisa exposes the dangers of diet culture in the dance world including:
    How disordered eating is normalised Common nutrition myths perpetuated by dance teachers A snapshot of what life was like as a professional dancer When she first got her period and the negative meaning she attached to it because of a dance class experience How easy it is to get caught in the trap of "I'll be happy when..." The impact underfuelling had on Louisa's mental health and happiness What she did to start fuelling her body correctly and repairing her relationship with food Her experience with the oral contraceptive pill and how she regained her period once coming off of it The changes Louisa hopes to create by injecting education into the dance world through the Train Like A Ballerina App and Academy (coming soon) ❤️ 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.

    • 41 min

Customer Reviews

4.9 out of 5
85 Ratings

85 Ratings

parkerc3 ,

The best podcast!

I have listened to pretty much every single episode that Sarah has put out and after 17 months of HA post pill, I’ve now had 2 consecutive periods! I’m still going back and re listening to episodes as they are so informative and helpful! I don’t think I could have recovered without this podcast/following Sarah and Lucy on Instagram/recovery club emails so I truly cannot thank you enough!!

ELawry ,

Recovering from HA? You need to listen to this podcast!

Sarah’s podcast was an absolute game changer for me during my recovery from Hypothalamic Amenorrhea. It is both informative and easy to binge! If you haven’t listened yet, what’s stopping you?!

phoebepollard7 ,

So insightful and inspiring

A comforting, informative and engaging listen. So grateful for Sarah and her team and highly recommend ❤️🤗

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