229 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 • 95 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.

    229. How I Reversed My Low Bone Mineral Density After an Eating Disorder and Hypothalamic Amenorrhea

    229. How I Reversed My Low Bone Mineral Density After an Eating Disorder and Hypothalamic Amenorrhea

    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.
    For help recovering your period check out our group coaching program here: https://sarahlizking.thinkific.com/courses/healing-ha
    For help with strength training to reverse low bone mineral density see our Better Balance Training program here: https://sarahlizking.com/better-balance-training/
    Sign up to the newsletter for weekly recovery advice and inspiration here: https://sarahlizking.com/email-list/

    • 20 min
    228. How to rewire your brain in recovery with Millie Thomas

    228. How to rewire your brain in recovery with Millie Thomas

    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 

    • 48 min
    227. Why Your Weekends Could be Delaying Your Hypothalamic Amenorrhea Recovery

    227. Why Your Weekends Could be Delaying Your Hypothalamic Amenorrhea Recovery

    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.
    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. 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. 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. 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. 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/

    • 14 min
    226. The Best Snack Ideas for Hypothalamic Amenorrhea Recovery

    226. The Best Snack Ideas for Hypothalamic Amenorrhea Recovery

    In today's video, we're diving into the world of period recovery snacks and snacks ideal for those on the journey to overcome Hypothalamic Amenorrhea.
    Join me as I break down the key components that make a snack perfect for recovery, sharing tips on how to eat enough of the right foods to get your period back.
    But that's not all! I'll be unveiling my top three favourite snacks that have been absolute game-changers in my own recovery journey.
    Additionally, I'm addressing the controversial but necessary topic of snacks and foods to avoid – because let's face it, understanding what doesn't serve you is just as crucial. If you're on a mission to reclaim your period health and embrace a nourishing snack routine (an essential component of recovery), this video is a must-watch.
    Hit play, grab your notepad, and let's explore the delicious world of snacks tailored for your recovery journey! 🍎🥑
    Grab my comprehensive Hypothalamic Amenorrhea Recovery Snack Guide here!
    ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/
    ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/

    • 20 min
    225. Recovering Your Periods Post Partum with Fertility Dietitian Stefanie Valakas

    225. Recovering Your Periods Post Partum with Fertility Dietitian Stefanie Valakas

    ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/
    ❤️ Check out Healing HA, my signature program for period recovery: https://sarahlizking.com/healing-ha/
    In today's episode of Holistic Health Radio I'm joined again by Stefanie Valakas, an expert fertility dietiitan & nutritionist and founder of The Dietologist. Stefanie and her virtual practice are dedicated to excellence in nutrition for reproductive health concerns, fertility & pregnancy. Her passion for nutrition in this space has truly grown from her experience helping her clients online from around the world and also through her own personal experiences of navigating a diagnosis of endometriosis.
    In this episode we cover all aspects of recovering your periods post partum and answer your most commonly asked questions about the return of your menstrual cycles after giving birth including:
    1. Is it common for periods to be delayed or irregular post-partum?
    2. How long does it typically take for menstrual cycles to normalise after childbirth?
    3. Could breastfeeding be affecting the return of my periods?
    4. Are there any specific factors that might delay period recovery in post-partum women?
    5. How can I differentiate between lactational amenorrhea and hypothalamic amenorrhea in my post-partum period?
    6. Are there any specific markers or signs that can help identify the cause of amenorrhea after childbirth?
    7. What role does breastfeeding intensity and frequency play in lactational amenorrhea and its impact on menstrual recovery?
    8. What steps can I take to support my body in regaining regular menstrual cycles?
    9. Is it possible to regain periods naturally without compromising breastfeeding?
    10. What dietary and lifestyle factors might influence post-partum amenorrhea?
    11. Could exercise or physical activity affect the return of my periods?
    12. Are there any red flags that I should be aware of when it comes to post-partum health and menstrual recovery?
    13. Should I consider seeking medical advice if my periods haven't returned after a certain amount of time?
    14. What is your approach to tailoring nutritional recommendations for individuals who are simultaneously navigating lactational amenorrhea or hypothalamic amenorrhea after birth?
    You can learn about how you can work with Stefanie and The Dietologist team below:
    Website: www.thedietologist.com.au Instagram @the_dietologist and @endo.dietitian Facebook Pages: The Dietologist and The Endometriosis Dietitian Facebook Group: Fertility Friendly Food Podcast: Fertility Friendly Food Trying to Conceive Whilst Breastfeeding with Lana Hirth APD – Fertility Friendly Food Episode 105: https://thedietologist.com.au/podcast-ep/trying-to-conceive-whilst-breastfeeding/

    • 40 min
    224. What is "unicorn thinking" and how can it delay hypothalamic amenorrhea recovery?

    224. What is "unicorn thinking" and how can it delay hypothalamic amenorrhea recovery?

    In this episode of Holistic Health Radio, we delve into a mindset that can significantly impact the journey of recovery from hypothalamic amenorrhea (HA). "Unicorn Thinking" is the belief that you're the exception to the rule when it comes to HA recovery. It's a mindset that can delay crucial changes needed to restore your menstrual cycle, as you believe the standard guidelines don't apply to you. We'll explore the reasons behind this thinking, its consequences, and how to overcome it for a healthier recovery.
    Episode Highlights include:
    Defining "Unicorn Thinking" Explore what "Unicorn Thinking" means in the context of HA recovery. Understand the belief that you're the exception to the rule.  The Pitfalls of Overconfidence Discover how overconfidence in your unique situation can hinder progress. Recognise the importance of following proven guidelines for recovery. Delayed Changes and Resistance Learn why "Unicorn Thinking" can lead to procrastination and resistance to change. Understand how postponing essential changes can impact recovery.  Overcoming "Unicorn Thinking" Find out how to challenge the belief that you're unique. Explore strategies to align with standard guidelines for a more successful recovery. ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: https://sarahlizking.com/hypothalamic-amenorrhea-recovery-checklist/
    ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! 
    ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form.
    ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube 

    • 10 min

Customer Reviews

4.9 out of 5
95 Ratings

95 Ratings

Jcanelle ,

Amazing and helpful content

I can’t thank Sarah enough for her wealth of knowledge in helping people like me recover from HA. I’ve been listening to her podcasts for a couple of weeks now and she has really helped me rethink my approach to food and exercise - and just my health in general. I love how she discusses all aspects of HA and beyond - literally any questions I have on it I can usually find in one of her podcasts. Her topics really challenge my motives in the area of health and fitness whilst helping me learn that sometimes a perspective shift is what’s required to really move forward. Sarah dives deep into what it really means to be healthy as she discusses many relevant topics relating to HA but also mental health, nutrition, working out and diet culture.

Definitely recommend for anyone starting their HA recovery journey - you will be equipped with so much info that will benefit you along the way! 🫶🏻

Edith_V00 ,

Long time listener

I recommend this podcast for ANYONE with HA, or an unhealthy relationship with food and exercise. Sarah covers so many recovery topics (& all of the nuances in between) in a way that is super easy to understand. She does so whilst being incredibly articulate & not shying away from the science!
Love you Sarah (& Henry ;)

awholelattelana ,

Coffee reflections

After finding Sarah, I now am inspired to do coffee reflections! I love each of her episodes and how down to earth and relatable she is and everyone on her podcast! Very grateful to have come across it

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