225. Recovering Your Periods Post Partum with Fertility Dietitian Stefanie Valakas
Release Date: 11/10/2023
237. 5 Game-Changing Stress Management Tips for HA Recovery
Holistic Health Radio
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:...
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236. Top 5 Must-Know Exercise Tips for Hypothalamic Amenorrhea Recovery
Holistic Health Radio
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...
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235. Essential Nutrition Tips for Hypothalamic Amenorrhea Recovery
Holistic Health Radio
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...
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234. Burnout Recovery: My Personal Story and Tips for Getting Back on Track
Holistic Health Radio
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,...
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233. How to Become a Flourishing Woman with Dr. Cate Howell
Holistic Health Radio
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: 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. Strategies for Self-Care: The conversation explores holistic approaches to self-care,...
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232. From Fear to Freedom: Holly's Journey to Full Recovery
Holistic Health Radio
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. ❤️ for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook...
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231. Stop Wasting Your Money on these 5 Things in Hypothalamic Amenorrhea Recovery
Holistic Health Radio
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. ❤️ for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to...
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230. Breakfast Mistakes to Avoid for Faster HA Recovery
Holistic Health Radio
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. ❤️ for weekly motivation and inspiration...
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229. How I Reversed My Low Bone Mineral Density After an Eating Disorder and Hypothalamic Amenorrhea
Holistic Health Radio
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...
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228. How to rewire your brain in recovery with Millie Thomas
Holistic Health Radio
In today's episode of Holistic Health Radio, I'm joined by , 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...
info_outline❤️ 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/