Holistic Health Radio

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.

233. How to Become a Flourishing Woman with Dr. Cate Howell 04/17/2024

232. From Fear to Freedom: Holly's Journey to Full Recovery 04/10/2024

231. Stop Wasting Your Money on these 5 Things in Hypothalamic Amenorrhea Recovery 04/03/2024

230. Breakfast Mistakes to Avoid for Faster HA Recovery 03/24/2024

229. How I Reversed My Low Bone Mineral Density After an Eating Disorder and Hypothalamic Amenorrhea 03/17/2024

228. How to rewire your brain in recovery with Millie Thomas 12/14/2023

227. Why Your Weekends Could be Delaying Your Hypothalamic Amenorrhea Recovery 12/03/2023

226. The Best Snack Ideas for Hypothalamic Amenorrhea Recovery 11/26/2023

225. Recovering Your Periods Post Partum with Fertility Dietitian Stefanie Valakas 11/10/2023

225. Recovering Your Periods Post Partum with Fertility Dietitian Stefanie Valakas ❤️ Get your FREE Hypothalamic Amenorrhea Recovery Checklist here: ❤️ Check out Healing HA, my signature program for period recovery: 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/ /episode/index/show/holistichealthradio/id/28578553

224. What is "unicorn thinking" and how can it delay hypothalamic amenorrhea recovery? 10/27/2023

223. How long does hypothalamic amenorrhea recovery take? 10/11/2023

222. Can I recover my period without gaining weight? Your top hypothalamic amenorrhea weight gain questions and answers 10/04/2023

221. What is the best diet for hypothalamic amenorrhea recovery? 09/27/2023

220. Embracing Change and Letting Go of Body Obsession with Victoria Kleinsman 09/20/2023

219. Conquering Anorexia and Advocating for Awareness with Ashlee Thomas 09/13/2023

218. Can Under Eating or Over Exercise Ruin Your Metabolism? Plus tips for bad body image days and improving slow digestion in recovery 09/06/2023

217. Unraveling the Barbie Movie: A Deep Dive into Body Image, Self-Worth, and Society's Standards 08/30/2023

216. Conquering Exercise Avoidance and Embracing a Healthy Relationship with Fitness 08/23/2023

215. The Lowdown on "Girl Dinner" - is this TikTok trend healthy or harmful? 08/15/2023

214. Understanding Period Recovery in Eating Disorders with Ciandra Birnbaum 08/08/2023

213. How can you differentiate between a true food preference and an eating disorder driven food preference? 08/02/2023

212. Why is my libido still low even after recovering my period from hypothalamic amenorrhea? 07/30/2023

211. Are You Analysing Your Emotions Instead of Feeling Them? 07/26/2023

210. Ask Me Anything: Have You Ever Given Up on a Client? 07/23/2023

209. Should You Delete These Apps for a Healthier Recovery Journey? 07/19/2023

208. Lactational Amenorrhea vs. Hypothalamic Amenorrhea: How to Tell the Difference 07/16/2023

207. Exploring the intersectionality of eating disorders: LGBTQIA+ and neurodivergent perspectives on recovery with dietitian Korey Baruta 07/11/2023

207. Exploring the intersectionality of eating disorders: LGBTQIA+ and neurodivergent perspectives on recovery with dietitian Korey Baruta In this episode of Holistic Health Radio, host Sarah Liz King interviews Korey Baruta, an accredited practicing dietitian and credentialed eating disorder clinician. Korey shares their personal journey with an eating disorder and how it shaped their career. They discuss the importance of weight-neutral and trauma-informed approaches to healthcare, as well as the intersectionality of eating disorders with LGBTQIA+ and neurodivergent identities. They also explore the challenges and considerations when working with neurodivergent individuals in eating disorder treatment. Sarah and Korey emphasise the need for individualised approaches and the importance of including diverse populations in research and treatment. Connect with Korey on Instagram and find out more about their services at ❤️ 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 ! 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: ❤️ Take the next steps towards full recovery by checking out our signature coaching program, . ❤️ Work with me and my team to improve your relationship with food and exercise by heading to and filling out the ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself and I'll be sure to reshare. ❤️ Connect with me on social media by following me on , or Here are some key moments from the episode you don't want to miss: *The Introduction [00:00:00]* Sarah introduces herself and Corey, highlighting Korey's experience with eating disorders and disordered eating. *Coffee Order [00:01:30]* Sarah asks Korey about their coffee order and they discuss their love for oat lattes and alternative milk. *Gratitude for Self-Discovery [00:03:08]* Korey expresses gratitude for their journey of self-discovery, specifically regarding their neurodivergent identity. *The personal journey and career path [00:11:07]* Korey shares their personal journey with an eating disorder and how it shaped their career as a dietitian. *Influence of neurodivergence on their journey [00:11:42]* Korey reflects on their recent diagnosis of ADHD and how it relates to their experiences with anxiety and insecurity. *Development of the eating disorder and denial [00:18:19]* Korey discusses how their desire to lose weight initially seemed normal, but eventually led to forgoing enjoyable activities and recognizing the need for help. *The inpatient stay and acute psychiatric intervention [00:24:22]* Korey discusses their personal experience with an eating disorder, including the need for a significant inpatient stay and acute psychiatric intervention. *Engaging with an outpatient team [00:26:38]* Korey talks about their recovery journey, which involved regular appointments with a team of psychiatrists, psychologists, and dietitians. *The benefits of feeling better in recovery [00:30:35]* Sarah and Korey discuss the importance of experiencing improvements in physical and mental health during the recovery process to build confidence and motivation. *Weight neutral care and trauma informed approach [00:36:37]* Discussion on the potential benefits of weight neutral care and the recognition of the harm caused by a weight centric approach in healthcare and treatment settings. *Intersectionality of LGBTQIA+ and neurodivergent identities with eating disorders [00:38:15]* Exploration of the higher risk of eating disorders within the LGBTQIA+ community and the intersection between neurodivergent and eating disorders. *Considerations for neurodivergent individuals in eating disorder treatment [00:43:37]* Discussion on the need to adapt traditional eating disorder treatment approaches for neurodivergent individuals, including considerations of sensory processing and sensory stimuli, and the importance of awareness of external and internal senses in the body. *Neurodivergent people and intuitive eating [00:52:03]* Discussion on how intuitive eating may not be appropriate for neurodivergent individuals and the importance of recognising different experiences of hunger and fullness. *Instances where hunger and fullness don't occur [00:53:26]* Examples of situations where anxiety, stress, being an athlete, or engaging in high-volume exercise can affect hunger and fullness cues. *Individualised approach to treatment [00:55:30]* Emphasising the need for individualised care and tailoring treatment plans to the specific needs and goals of each person with an eating disorder. /episode/index/show/holistichealthradio/id/27428445

206. The Ultimate Guide to Hormone Replacement Therapy (HRT): Everything You Need to Know with Dr. Nicky Keay 07/05/2023

206. The Ultimate Guide to Hormone Replacement Therapy (HRT): Everything You Need to Know with Dr. Nicky Keay In this podcast episode, our host Sarah sits down with Dr. Nicky Keay, a medical doctor specialising in hormones, to discuss hormone replacement therapy (HRT). They delve into the various situations where HRT can be used, with a particular focus on hypothalamic amenorrhea (HA). Dr. Keay explains how HRT can be utilised as a temporary measure to protect bone health in individuals with HA. She provides valuable recommendations for the appropriate use of HRT in this context, emphasising the importance of personalised approaches to treatment. The conversation then delves into the psychological aspects of HA, exploring the potential impact on mental well-being during recovery. Dr. Keay also addresses the issue of misdiagnosis of polycystic ovary syndrome (PCOS) during the recovery process, highlighting the need for accurate diagnosis and tailored treatment plans. Moving on, the discussion shifts to HRT in postmenopausal women. Sarah and Dr. Keay address common concerns and misconceptions surrounding HRT, while also highlighting the potential benefits it can offer. They stress the importance of seeking professional help and finding the right approach to HRT that suits individual needs. Follow Nicky on instagram Check out and ❤️ 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 ! 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: ❤️ Take the next steps towards full recovery by checking out our signature coaching program, . ❤️ Work with me and my team to improve your relationship with food and exercise by heading to and filling out the ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself and I'll be sure to reshare. ❤️ Connect with me on social media by following me on , or Here are some key moments from the episode you won't want to miss: *[00:00:09] Introduction to Dr. Nicky Keay and her work with hormones in clinical and research settings* In this topic, Dr. Nicky Keay introduces herself as a medical doctor specializing in hormones, discussing her clinical and research work, as well as her book on hormones. *[00:03:03] Definition and purpose of hormone replacement therapy (HRT)* Dr. Nicky Keay explains that HRT involves replacing or topping up estrogen and progesterone in women, and how it varies based on age and different situations. She also mentions the exception for women who have had a hysterectomy. *[00:04:29] Differences between HRT and hormonal birth control* Dr. Nicky Keay compares the synthetic hormones in hormonal birth control to the body-identical hormones in HRT. She explains how hormonal birth control stops ovulation, while HRT aims to top up hormones without suppressing ovulation. She also clarifies the differences in blood test results between the two. *Topic 1: Hormone Replacement Therapy for Bone Protection [00:10:52]* Discusses the option of hormone replacement therapy (HRT) for bone protection in individuals with low bone density, including the use of estradiol and progesterone. *Topic 2: Duration of HRT in Premenopausal FHA Recovery [00:13:37]* Recommends a period of approximately six months of HRT under the care of an endocrinologist for individuals with functional hypothalamic amenorrhea (FHA) who are working on recovery and making lifestyle changes. *Topic 3: Monitoring for Return of Menstrual Cycle After HRT [00:17:16]* Explains the importance of monitoring hormone levels, particularly T3, follicle-stimulating hormone (FSH), and luteinizing hormone (LH), to assess the progress of menstrual cycle recovery after discontinuing HRT, and mentions the possibility of mis-timing and misinterpretation of hormone levels. *Topic 4: Psychological Component of Hormone Replacement Therapy [00:20:28]* Dr. Nicky Keay discusses the psychological aspect of hormone replacement therapy, emphasizing the importance of feeling in control and having a good partnership in the treatment. *Topic 5: Misdiagnosis of PCOS and Second Puberty [00:21:25]* The conversation explores the misdiagnosis of polycystic ovary syndrome (PCOS) during the first 12 months of recovery from functional hypothalamic amenorrhea (FHA) and the concept of a second puberty. *Topic 6: Primary Ovarian Insufficiency and Hormone Testing [00:23:25]* Dr. Nicky Keay explains primary ovarian insufficiency (POI) as a diagnosis of exclusion and the importance of conducting blood tests to determine the hormonal levels and rule out other conditions. *Topic 7: Benefits of HRT [00:30:47]* HRT can improve quality of life by addressing negative effects of dwindling female hormones, such as mood swings, hot flushes, poor sleep, and bone health. *Topic 8: Forms and Dosage of HRT [00:31:50]* Different forms of HRT, including gels and patches, are available, and the dosage should start low and be gradually increased based on individual needs. *Topic 9: Long-term use of HRT [00:38:16]* There is no arbitrary limit on how long HRT can be taken, and it can be continued as long as it is providing benefits and there are no issues or concerns. *Topic 10: Starting HRT in Perimenopause [00:42:26]* Starting hormone replacement therapy (HRT) in the perimenopause stage is now considered a better approach, syncing it with the individual's erratic cycles and symptoms. *Topic 11: Personalization and Fine-Tuning of HRT [00:39:34]* HRT should be personalized and titrated according to the individual's needs, with no arbitrary limits. It is important to work with a qualified and up-to-date doctor for the best results. *Topic 12: Importance of Starting HRT Sooner [00:42:58]* It is no longer necessary to wait until menopause to start HRT. Starting it sooner in the perimenopause stage, when symptoms and irregular cycles are present, is now recommended for better results. /episode/index/show/holistichealthradio/id/27369480

205. The Recovery Reset Challenge Unveiled: 6 Steps to Nourishing Your Body and Mind for ED and HA Recovery 06/28/2023

205. The Recovery Reset Challenge Unveiled: 6 Steps to Nourishing Your Body and Mind for ED and HA Recovery Are you ready to reset and prioritize your recovery journey? In this episode of Holistic Health Radio, Sarah Liz King introduces the "Recovery Reset" challenge as a modified version of the popular 75 Hard challenge. But here's the question: What if there was a way to achieve discipline and mental toughness without compromising your well-being? The Recovery Reset challenge focuses on nourishing your body, practicing mindful movement, rest, and self-care habits. Sarah explains that while the original 75 Hard challenge may not be suitable for everyone, especially those recovering from eating disorders or hypothalamic amenorrhea, the Recovery Reset challenge offers a more sustainable approach. So, what does the Recovery Reset challenge entail? It starts with nourishing your body by having a nourishing breakfast within one hour of waking up. This sets the tone for the day, stabilises blood sugar levels, and provides consistent energy signals to your body. Sarah also emphasises the importance of incorporating all macronutrients in your main meals and choosing nourishing snacks that aid in recovery. But it doesn't stop there. The challenge also includes engaging in mindful movement for up to 30 minutes a day, focusing on activities that align with your recovery goals. And let's not forget about self-care. Taking one day per week to proactively do less and prioritise relaxation and joy is an essential component of the Recovery Reset challenge. Remember, this challenge is not a one-size-fits-all solution, and it may not be enough to fully recover from certain conditions. However, by personalising the challenge and starting with a month, you can develop consistency and hold yourself accountable. So, are you ready to reset and prioritise your recovery journey? ❤️ 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 ! 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: ❤️ Take the next steps towards full recovery by checking out our signature coaching program, . ❤️ Work with me and my team to improve your relationship with food and exercise by heading to and filling out the ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself and I'll be sure to reshare. ❤️ Connect with me on social media by following me on , or Here are some key moments from the episode you won't want to miss: *[00:01:31] Introduction to the Recovery Reset Challenge* Explanation of the recovery-focused alternative to the 75 Hard challenge and its purpose. *[00:02:48] Overview of the Original 75 Hard Challenge* Description of the components and benefits of the original 75 Hard challenge, and why it may not be suitable for everyone. *[00:06:26] Introduction to the Recovery Reset Challenge Framework* Explanation of the motivation behind creating the Recovery Reset challenge and its flexible approach to fostering positive change in recovery. *[00:11:55] Recovery Reset: Component 1 - Breakfast and Consistent Eating* This topic discusses the importance of eating breakfast within an hour of waking up and following the threes formula of three meals and three snacks roughly every three hours. *[00:13:58] Recovery Reset: Component 2 - Nourishing Snacks* This topic emphasises the need for nourishing snacks that provide enough energy and help balance blood sugars, including options like bakery items, yoghurt with fruit and granola, or even fun foods like chocolate or ice cream. *[00:16:29] Recovery Reset: Component 3 - Mindful Movement* This topic focuses on engaging in mindful movement for up to 30 minutes a day, aligning exercise intentions with recovery goals, and avoiding intense workouts or weightlifting. It suggests activities like gentle walks, yoga, or pilates as suitable forms of exercise during the recovery journey. *[00:21:58] Component Four: Setting Aside Time for Self-Care* Importance of prioritising self-care and setting aside 30 minutes every day plus one day a week for rest and relaxation. *[00:23:07] Component Five: Mindfulness and Self-Reflection* Cultivating moments of present awareness, processing thoughts and feelings, and celebrating progress on the recovery journey through five minutes of mindfulness or self-reflection. *[00:25:24] The Recovery Reset Challenge* Introduction to the Recovery Reset Challenge as a sustainable and healthy alternative to the 75 Hard challenge, emphasising the importance of consistency and radical responsibility in one's recovery journey. /episode/index/show/holistichealthradio/id/27317775

204. Can You Train Hard Again After Recovering from Hypothalamic Amenorrhea? How To Workout Without Losing Your Period Again 06/21/2023

204. Can You Train Hard Again After Recovering from Hypothalamic Amenorrhea? How To Workout Without Losing Your Period Again Are you someone who has recovered from hypothalamic amenorrhea and wondering if you can train hard again? The short answer is yes, but the long answer is maybe. In this episode of Holistic Health Radio, I, Sarah Liz King, an exercise physiologist and health coach, discuss the conditions that need to be met before increasing exercise and emphasise the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again. I explain that finding the right balance for you when it comes to exercise is key. This means focusing on well-structured training sessions with plenty of rest in between, rather than pushing oneself to do more and risking overtraining, and losing your period again. Adequate fuelling and prioritising rest and recovery are also essential. I recommend working with a sports dietitian or nutritionist to ensure adequate fuelling and protein intake without the need for calorie counting or weighing food. In this episode, I also provide more specific nutrition tips, such as the importance of consuming enough carbohydrates to fuel workouts and replenish glycogen stores, as well as the role of healthy fats in hormone production. I also discuss the potential benefits of incorporating strength training into one's exercise routine to support bone health and overall well-being. The most valuable lesson from this podcast is that prioritising one's health and well-being when it comes to exercise is crucial. By taking a slow and sustainable approach and seeking professional guidance, it is possible to train hard and enjoy all types of exercise while maintaining a healthy menstrual cycle. So, if you're someone who has recovered from hypothalamic amenorrhea and looking to increase your exercise, make sure to listen to this episode. ❤️ 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" https://sarahlizking.com/email-list/ ❤️ Ready to get your period back? Join my online program Healing HA 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/ ❤️ Check out our 1:1 online personal training program Better Balance Training here: https://sarahlizking.com/better-balance-training/ ❤️ If you enjoyed this episode please give it a thumbs up and share any comments or questions you have. ❤️ Connect with me on social media by following me on , or Here are some key moments from the episode you won't want to miss: *Can I ever train hard again? [00:01:35]* Sarah discusses the conditions that need to be met before increasing exercise, such as having sufficient estrogen levels and regular cycles. *How to know if you have sufficient estrogen levels [00:03:01]* Sarah explains how to know if you have sufficient estrogen levels, including the regularity of your cycle and the flow of your period. *The importance of taking a slow and sustainable approach [00:08:22]* Sarah emphasises the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again when increasing exercise after recovery. *Take it slow [00:10:34]* Sarah discusses the importance of gradually increasing exercise to avoid losing one's period again. *Fuelling adequately [00:11:42]* Sarah emphasises the importance of energy and carbohydrate availability for high-intensity exercise and recovery. *Prioritising rest and recovery [00:18:05]* Sarah stresses the importance of rest and recovery, including getting enough sleep and addressing any soreness or niggles, to avoid burnout and hypothalamic amenorrhea. *Training Hard [00:20:24]* Tips for training hard without losing your period, including rest, intentional time off, and personalised exercise programs. *Periodisation of Training [00:21:28]* Explanation of periodisation of training, including blocks of training for progression, maintenance, and recovery. *Red Flags for Overtraining [00:27:19]* Signs to look out for to avoid overtraining and losing your period again, including poor recovery, inconsistent eating, and old symptoms returning. /episode/index/show/holistichealthradio/id/27222174

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