Holistic Health Radio

In today's episode of Holistic Health Radio I take a deep dive into the new Barbie Movie and the themes it touches on including body image, self-esteem and societal expectations. In this episode I discuss: The unrealistic body standards of Barbie The contrast between Barbie Land and The Real World and how this mimics a lot of themes between girlhood and adulthood The pressure we place on ourselves due to societal expectations as presented in America Ferrara's monologue Discussion of how social pressures can play out and influence our relationship with food, exercise and our body Why improving self-esteem and self-worth is a cornerstone of healing from disordered eating or an eating disorder Episodes mentioned within this podcast that are worth a listen: Episode 156: How to go from hating your body to accepting and appreciating it Episode 160: Overcoming comparison in recovery with Sabine McKenzie Episode 181: Raising self-esteem and rebuilding self-worth with psychotherapist Natalie A. Rose ❤️ Join my

Are you struggling with exercise avoidance? Maybe you've had bad experiences with exercise in the past, felt ashamed to be seen working out, or are nervous that you'll fall back into compulsive patterns if you start a fitness journey again. Whatever the case may be, exercise avoidance is just as common as compulsive exercise and deserves to be addressed so you can have a healthy and peaceful relationship with exercise again. In today's podcast I go through: What exercise avoidance is Some common reasons why people avoid exercise/struggle with exercise avoidance Signs and symptoms you might be struggling with exercise avoidance Why tackling exercise avoidance is important The benefits of having a healthy relationship with exercise and healing your exercise avoidance Step-by-step guide to overcoming exercise avoidance and reintroducing physical activity safely and peacefully back into your life ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Bo

TikTok trends can be super tricky especially if you're working on improving your relationship with food, exercise, body image or working on period recovery. In today's episode of Holistic Health Radio, I discuss what "girl dinner" actually is and the pros and cons of this trend, especially for those working on a recovery journey. Some of the points I discuss in the episode are: The definition of "girl dinner" What foods can make up a "girl dinner" The pros of "girl dinner" including honouring your cravings and allowing yourself to eat "imperfectly" if that has become a food rule The downsides of girl dinner including that it may be too low in calories, and could perpetuate unhealthy beliefs about not needing a proper dinner How to create a balanced and nourishing "girl dinner" to ensure you get all the energy you need without having to cook How often you should be having "girl dinner" if you're craving this type of meal during the week. ❤️ Join my newsletter list for weekly motivation and inspiration and yo

Today's episode of Holistic Health Radio is a collaboration between myself and Ciandra Birnbaum, a recovery coach based in the UK and host of the podcast Recover to Flourish. Ciandra was kind enough to have me on her podcast to share more about the intersection between eating disorders and hypothalamic amenorrhea. In this episode we discuss: Our own personal experiences with eating disorders and missing periods due to hypothalamic amenorrhea What causes hypothalamic amenorrhea and which types of eating disorders or disordered eating does it impact? Discussing the reasons why a person might be afraid to recover their period during eating disorder recovery Common misconceptions and dispelling myths such as a missing period making you "sick enough" or a recovered period signifying full recovery from an eating disorder or disordered eating  Types of exercise which are safe to engage in during hypothalamic amenorrhea recovery and which types to avoid Tips for anyone beginning their hypothalamic amenorrhea recover

In this episode of Holistic Health Radio, host Sarah Liz King explores the difference between true food preferences and those driven by eating disorders. Through a series of self-reflection questions, she helps listeners determine whether their food choices stem from personal enjoyment or from restrictive rules imposed by an eating disorder. Sarah emphasises the importance of examining emotions, physical and emotional satisfaction, openness to new foods, comfort in social situations, and whether food is chosen for nourishment or as a means of controlling body weight. ❤️ 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 me on social media by following me on Instagr

In this podcast episode, Sarah Liz King addresses a listener's question about low libido even after recovering their period from hypothalamic amenorrhea. She explains that hormones, medication, stress, and fatigue can all impact libido. Sarah discusses the concept of desire and suggests creating awareness and curiosity about increasing desire. She advises against comparing one's libido to others and instead focusing on what feels fulfilling. Sarah encourages listeners to prioritise self-care and explore ways to cultivate responsive desire. ❤️ 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" ❤️ 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 me on social media by following me on Instagram, Tiktok or Youtube

In this podcast episode, Sarah Liz King explores the concept of intellectualising emotions and the importance of feeling and acknowledging them instead. She uses the analogy of waves on a beach to illustrate how people often analyse emotions from a distance instead of immersing themselves in the experience. Sarah discusses signs of intellectualising emotions, such as overemphasis on logic and reasoning, and offers five steps to shift away from this habit. She also shares her personal experience and emphasises the benefits of connecting with and expressing emotions for self-awareness and recovery. Ultimately, Sarah encourages listeners to embrace their emotions and cultivate self-compassion. ❤️ 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" ❤️ 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 me on soci

In this podcast episode of Holistic Health Radio, host Sarah Liz King addresses a listener question about her approach to clients. Sarah explains that she has never given up on a client, but there are times when she realises that the current treatment is not effective for the client's goals. She emphasises the importance of finding the right treatment team and modalities, and suggests bringing in additional health professionals or exploring different approaches. Sarah also discusses the possibility of inpatient or intensive outpatient care, and encourages listeners to prioritise self-care. ❤️ 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" ❤️ 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 me on social media by following me on Instagram, Tiktok or Youtube

In today's episode of Holistic Health Radio I discuss the importance of deleting certain apps from our smartphones to enhance our healing journey. I focus on apps that can be detrimental to those recovering from eating disorders or hypothalamic amenorrhea, such as MyFitnessPal, step counter apps, social media apps, and intermittent fasting apps. Additionally, I recommend downloading apps like Recovery Record, Mood Kit, Breathe Relax and Focus, and Train Heroic to support recovery. During the episode I emphasise the need for personalised guidance, as well as encouraging you to take breaks from excessive phone use and enjoying real-world experiences. ❤️ 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" ❤️ 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 me on social media by following me on Instagram, Tikt

In this podcast episode, Sarah Liz King discusses the differences between lactation amenorrhea and hypothalamic amenorrhea. Lactation amenorrhea occurs when a woman is exclusively breastfeeding and high levels of prolactin suppress the production of sex hormones, preventing the menstrual cycle. Hypothalamic amenorrhea, on the other hand, is caused by a suppression of the hypothalamus, resulting in low estrogen levels and amenorrhea. Factors such as low energy availability, overtraining, or psychological stress can cause hypothalamic amenorrhea. To determine the cause, factors like feeding frequency, signs of the menstrual cycle returning, cervical mucus, and lifestyle factors should be considered. ❤️ 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" ❤️ 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 me

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 @nutrition.for.every.body and find out more about their services at nutritionforeverybody.com.au   ❤️ 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 per

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 als

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

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

In this episode of Holistic Health Radio, Sarah provides advice on how to navigate the fitness industry while recovering from hypothalamic amenorrhea (HA). She addresses a listener's question from Abby, a Pilates instructor, and advises her on how to modify her work schedule and reduce physical demonstrations, as well as tips on fuelling her body and taking breaks to rest. Sarah emphasises the importance of thinking about long-term career goals and transitioning towards them while respecting the body's needs. Sarah shares her own experience of transitioning towards a more sustainable career in the fitness industry. Listeners are encouraged to prioritise self-care and seek support on their recovery journey. ❤️ 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! This 8-week, hybrid group and 1:1 coaching program is designed to hel

In this episode (#202), titled 'How I got my period back naturally after losing it for 10 years | HA Recovery Advice, Tips and Q&A,' I take you on a personal journey through my struggle with hypothalamic amenorrhea (HA) and how I successfully regained a regular menstrual cycle using lifestyle changes. Join me as I provide an overview of HA, its causes, and common symptoms. I share my own experience of dealing with a missing period for a decade and the various strategies I employed to finally bring it back. This episode is packed with valuable advice and practical tips that you can apply to your own HA recovery journey. Discover how I identified HA as the root cause of my missing period after initially being misdiagnosed with PCOS. I discuss the lifestyle changes I made, including adjustments to my diet, exercise routine, and weight management, that played a crucial role in restoring my menstrual cycle. Find out how long it took for my period to return and the challenges I encountered along the way. In thi

In this episode titled "7 Healthy Habits That Can Lead to Period Loss," we delve into the seemingly positive habits promoted by diet culture that can have detrimental effects on our menstrual cycle and overall well-being. We explore how these habits, when taken to extremes, can lead to hypothalamic amenorrhea and negatively impact our relationship with food, exercise, and body image. Firstly, we discuss the practice of training on an empty stomach and its potential consequences for hormonal balance. We explain why providing our bodies with adequate fuel before workouts is essential for maintaining a healthy menstrual cycle. Next, we explore the trend of significantly reducing carbohydrates or replacing them with extra vegetables. While these dietary choices may seem beneficial, we highlight how they can contribute to hypothalamic amenorrhea and the importance of finding a balanced approach to macronutrient intake. We also address the potential dangers of obsessively tracking kilojoules and the negative impact

In this episode titled "The Unspoken Realities of Eating Disorder and Hypothalamic Amenorrhea Recovery," I share my own personal experiences and explore 10 unspoken realities that people with these conditions often face. I discuss the feeling of falling behind in life and the sense of loneliness that comes with feeling like nobody truly understands what you're going through. I also delve into the emotional toll of these conditions, including the intense sadness and constant crying that can feel overwhelming. Additionally, I address the self-doubt that arises during recovery and the deep questioning that occurs with every decision made, even when seeking professional help. I also touch on the potential loss of identity and the search for a new sense of purpose and meaning in recovery. The financial burden of recovery, including the cost of treatment and its impact on employment and finances, is also a reality that I explore. I highlight the difficulty of rebuilding a positive relationship with food and body im

Are you struggling with hypothalamic amenorrhea and wondering how to recover your period and reclaim your health? In this episode, Sarah dives deep into your burning questions about HA recovery, covering everything from the causes and symptoms of this condition to the most effective strategies for regaining your menstrual cycle. Join us as we explore the biochemical reasoning for needing sufficient carbohydrates in your diet, the impact of exercise and stress on HA recovery, and the long-term health implications of leaving this condition untreated. Whether you're just starting your recovery journey or looking for additional support and guidance, this episode is packed with insights and tips to help you take the necessary steps towards full recovery. ❤️ 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" ❤️ HA Recovery Roadmap Masterclass - Join me for an informative 60-minute webinar on Thursday April 27th at 7pm whe

In this episode, we dive deep into the challenges of responding to hunger in eating disorder and hypothalamic amenorrhea recovery. We explore the various reasons why people may struggle to respond to hunger, such as body image concerns, fear of losing control, fear of judgement, fear of weight gain, negative self-talk, and comparison to others. Host Sarah Liz King also provides five practical tips that can be implemented right away to help overcome these challenges and respond to hunger in a healthy and sustainable way. Tune in to gain a better understanding of how to navigate the complexities of hunger in recovery. ❤️ 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! 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 bod