Holistic Health Radio

In eating disorder and hypothalamic amenorrhea recovery, feeling tired and fatigued is a common experience. It's frustrating and can make the recovery process feel even more challenging. But what are the root causes of recovery fatigue? In this episode of Holistic Health Radio, we'll explore the various factors that contribute to feeling tired during recovery, and what you can do to support your body through this process. One of the key factors contributing to recovery fatigue is nutrient deficiencies. When we're not eating enough or not getting enough of the right nutrients, our bodies struggle to keep up with the demands of recovery. In this episode, we'll discuss the specific macro and micro nutrients that are important for recovery and why they're essential for restoring energy levels. Another factor that can contribute to fatigue during recovery is hormone imbalances. Disordered eating and hypothalamic amenorrhea can wreak havoc on our hormones, leaving us feeling tired, irritable, and out of balance. We

Calorie counting can be a difficult habit to break, especially for those going through eating disorder and hypothalamic amenorrhea recovery. The constant focus on numbers and restriction can create a harmful relationship with food and hinder progress towards a healthier lifestyle. Fortunately, there are five essential tools that can help individuals let go of calorie counting and develop a more intuitive approach to food. Mindful Eating: mindful eating involves being present and engaged while eating, paying attention to hunger and fullness cues, and savoring the experience of eating. This can help individuals become more in tune with their body's needs and develop a healthier relationship with food. Nutrition Education: understanding the basics of nutrition can help individuals make informed choices about their food intake without obsessing over calories. This includes learning about macronutrients, micronutrients, and portion sizes. Addressing Your Fears Surrounding Giving Up Counting Calories: many in

In this episode of Holistic Health Radio, host Sarah Liz King shares six tips for managing eating disorders or hypothalamic amenorrhea recovery while in high school or college. During this podcast, listeners will gain valuable insights and strategies, including: Building and identifying a support system to aid in their recovery journey. Creating a rough eating and exercise plan that promotes a healthy relationship with food and physical activity. Practicing self-care to reduce stress and support overall well-being. Identifying triggers that contribute to disordered eating or negative body image and developing strategies to manage them effectively. Avoiding comparisons with others that may lead to negative self-talk and undermine progress towards recovery. Being patient with the recovery process and celebrating small victories along the way to maintain motivation and foster a positive mindset. Whether you're struggling with an eating disorder or hypothalamic amenorrhea, or supporting someone who is, this epi

In this episode of Holistic Health Radio, Sarah Liz King delves into the topic of cutting down exercise during recovery from an eating disorder, disordered eating, or hypothalamic amenorrhea. She identifies six key reasons why it can be challenging to take a break from exercise during the recovery process. Firstly, Sarah discusses exercise addiction as a primary reason for struggling to cut down on exercise. She also highlights the fear of weight gain and negative body image as common factors that contribute to reluctance to reduce exercise. Next, she addresses social pressure and misinformation around exercise, emphasising the societal expectations that often drive people to over-exercise. She also highlights the importance of having support during the recovery process, and how the lack of it can make it difficult to cut down on exercise. In addition to the six reasons she outlines, Sarah includes a seventh bonus reason - the discomfort of sitting with difficult emotions during the process of reducing exerci

Eating disorders are complex mental illnesses that affect millions of people worldwide. They can manifest in a variety of ways, including anorexia, bulimia, ortherexia and binge eating disorder among others. One of the most insidious aspects of these disorders is the lies they tell us, which can prevent us from seeking the help we need to recover. In our latest podcast episode, "12 Lies Your Eating Disorder is Telling You," we explore the most common falsehoods that eating disorders use to keep us trapped in their grip. From the belief that we're not sick enough to seek treatment to the notion that our worth is tied to our appearance, these lies can be incredibly convincing, even when we know they're not true. In this episode, we delve into each of the 12 lies in detail, offering practical advice and insights into how to challenge and overcome them. We discuss the dangerous consequences of believing these lies and how they can prevent us from living our lives to the fullest. One of the key takeaways from the

In this episode of Holistic Health Radio, we dive into the fascinating world of hormones and their impact on our health and performance. Our guest, Dr. Nicky Keay, is an expert in exercise endocrinology and author of "Health Hormones and Human Potential: A guide to understanding your hormones to optimise your health and performance." Here is a breakdown of what we cover in this episode: Introduction to Dr. Nicky Keay and her work in exercise endocrinology What hormones are and their role in the body Debunking common myths about hormones and health The consequences of suboptimal hormone levels, including relative energy deficiency in sport (RED-S) The impact of undereating and over-exercising on hormones Lifestyle changes we can make to support optimal hormone function, including nutrition and sleep The varied role of sex hormones in the body The importance of the menstrual cycle in protecting our bones and heart health How Hormone Replacement Therapy (HRT) can be a safe and effective option for those in peri

In this episode of Holistic Health Radio, I sit down with Taylor B-W, an artist who shares her personal story of body image, dieting, and overcoming an eating disorder. Taylor speaks about her journey with body image as a teenager, and the pressure she felt to look a certain way as she pursued her acting career. She discusses how her healthy workout routine turned into an obsession with food and exercise, and how she eventually realised she needed help to overcome her eating disorder. Taylor shares the highs and lows of her recovery journey, including the challenges she faced with weight gain and how she held onto hope and focused on exploring her identity outside of food and exercise. She tells how her experience inspired her music, and how she now lives a life that feels bigger and more beautiful than she ever could have imagined. Listeners can expect to take away the following from this episode: Understanding of the pressure to conform to societal beauty standards and how it can lead to disordered eatin

In this episode, we'll be discussing body acceptance and how to break away from the rules that fashion says about how we should or must dress according to our body type. Our guest, stylist Kate Burgess, will share her insights on dressing to feel your best, and why it's important to acknowledge that body fluctuations are normal. She'll also talk about how dressing well is a really important form of self-care. In today's episode we cover: Body Acceptance: Kate will discuss why it's important to accept and love our bodies, regardless of their shape or size. She'll touch on the negative impact that society's beauty standards can have on our self-esteem and confidence, and how embracing our bodies as they are can help us feel more comfortable in our clothes. Breaking away from fashion rules: Fashion often dictates what we should or shouldn't wear based on our body type, but Kate will explain why it's important to break away from these rules and find what works for us. She'll share tips on how to dress for you

Oftentimes, when I'm working with clients, an interesting conversation comes up around money. Some feel super conscious of spending any money, while others feel they spend too frivolously and can't seem to manage their money wisely. More often than not, what I say to clients is that "your relationship with food can often influence your relationship with money." The relationship that many people have with money can be seen as an extension of their relationship with their eating disorder and with themselves. In today's episode I discuss: The relationship between restricting food and restricting money How binge-spending can mirror binge-eating Labelling food as "good" or "bad" can often mean we label food similarly How controlling or overspending can be a symptom of low self-worth and low-self esteem Ways people with disordered eating use spending or saving money as a form of emotional coping How to break free from disordered decision making around money so you can have a healthy relationship with your finances

70% of women will diet in order to fit into their wedding dress and brides-to-be are more likely to diet than the average woman.  Now you might be thinking that it isn’t that bad because they will return to normal eating after the wedding day is over but according to The National Eating Disorders Association, 35% of “normal dieters” progress to pathological dieting and from this 35%, 20-25% of them will develop eating disorders.  And if you ask us, that is 25% too many.  In today's podcast we want to help you think about the many reasons why people feel pressure to diet or lose weight for a wedding and how to prevent yourself from falling down the wed-shred rabbit hole. In this episode you'll learn: The top 3 reasons women feel pressured to lose weight before their wedding The average length of time people typically diet before their wedding and whether this is sustainable Why being smaller won't equal having a more enjoyable wedding days Ways to feel your best on your wedding day that don't involve dieting

Today on the show I’m joined by Dr Izzy Smith, an Australian based Endocrinology Doctor with a passion for sharing health advice that is easy to digest. Her mission is to promote evidenced-based advice on exercise, nutrition and medicine whilst busting silly health myths by calling out some of the dangerous fads in the wellness and weight loss industry. When not working you can find Izzy on a run, or snuggling with her cute dachshund Arnold.  Her authentic approach to health and wellbeing has lead to a growing presence on social media and influence in the space and I couldn’t be more excited for you guys to listen to our chat today. In this episode Izzy and I discuss: Her work as a doctor of endocrinology The latest research surrounding bone health How estrogen impacts bone breakdown and bone building processes The impact of low energy availability/RED-S on multiple hormone systems within the body How RED-S can increase risk of fractures even for those who have normal bone mineral density The role that calci

Today on the show I’m joined by Body Image & Food Freedom Coach Jemma Haythorne. Jemma works from the non-diet approach, and helps people transform their relationship with food and your body, so that their life can be full of fun and pleasure again. Her mission is to help others feel confident, create sustainable healthy habits and become their best selves without diets and their BS! She believes in a weight-inclusive, Health at Every Size approach that helps people to achieve your goals from a place of self-love, respect and a positive mindset.  Today on the podcast Jemma and I discuss: Her tumultuous relationship with food and her body as a teenager Her rock bottom point where she realised her focus on health had become an unhealthy obsession The problem with being praised for weight loss and how it reinforced some really unhelpful behaviours  How her restrictive behaviours then led to binge eating The shame surrounding binge eating and the impacts it had on her life How she eventually broke the binge-

If you’ve listened to Holistic Health Radio for a while, you’ll know that each and every episode is dedicated to giving you practical tools and tips to help you ditch rigid food rules, recover your period, eat without guilt, and heal your relationship with exercise. Today is no different of course, but given it’s the start of a new year I thought it would be timely to give you 10 strategies to optimise your HA recovery. Whether you are just starting your recovery journey or you’re a few weeks or months in, this advice will help you. ❤️ 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 body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take th

As we close the door on 2022, I’ve been reflecting on the lessons I learned throughout this year. It has been an incredibly difficult year for so many of us, and yet amidst all the chaos, there have been moments of joy and growth. Listen to today's episode to hear some of the powerful life lessons that I’ve taken away from this past year. ❤️ 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 body. Find out details and sign up here: https://sarahlizking.com/healing-ha/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to w

When you decide to recover whether that is from an eating disorder, disordered eating, exercise addiction and/or hypothalamic amenorrhea, it will likely be one of the toughest decisions you make in your life.  These food and exercise behaviours, that you have likely had for a prolonged period of time, have become your comfort zone and when you are forced outside your comfort zone in any context there can be a great deal of uncertainty or ambivalence.  The Oxford dictionary defines ambivalence as “the state of having mixed feelings or contradictory ideas about something or someone.” So, if we put this into a recovery context, ambivalence is you being in two minds about whether or not you want to recover. You might feel pulled in different directions, that is wanting to recover but also wanting to stay unwell. In today's podcast episode we discuss the signs and symptoms of ambivalence in recovery, our own personal experiences of feeling stuck and ambivalent in recovery, plus some practical strategies for overco

Today on the podcast I’m joined by personal trainer Laura Ghiacy. Laura is on a mission to ensure that anyone and everyone feels entitled to exercise whilst cutting through Diet Culture nonsense. In this episode we discuss Laura’s journey with food and exercise, how she gave up tracking calories and deleted MyFitnessPal for good, the impact of diet culture in the fitness industry, plus how to break away from toxic fitness culture and learn to embrace movement for it’s many non-aesthetic benefits. Follow Laura on Instagram @laura_ghiacy and on TikTok @lauraghiacy ❤️ 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/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me

Natalie Rose Allen is a Toronto-based Registered Psychotherapist who specializes in treating eating disorders and body image issues. She works primarily with adolescents and adults using a biopsychosocial approach. Natalie also provides intuitive eating and emotion coaching to individuals worldwide. Natalie is passionate about helping people build healthier relationships with their emotions and with their bodies. In today’s episode we discuss how to raise self-esteem, rebuild self-worth and reclaim the life you deserve that’s free from body or food hang ups.  Follow Natalie on Instagram @wakeupandsmelltherosay and on TikTok @wakeupandsmelltherosay Or check out her website https://www.wakeupandsmelltherosay.com/ ❤️ 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://sarahl

Today on the show I’m joined by Alice Baquie and Lissy Duncan. Alice is a physiotherapist and found of the Forrunners Pilates app while Lissy is a professional middle distance runner, 10x aussie representative (including olympic selection), primary teacher and all round superstar!  In today’s episode we talk all things running, Injury prevention, Pilates, losing and regaining their periods and breaking down some unhelpful fitness and running myths that put people at risk of RED-S.  Follow Alice and Lissy on Instagram @alicebaquie and @lissyduncs ❤️ 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/ ❤️ Take the next steps towards full recovery by checking out our signature coaching program, Recover and Thrive. ❤️ Work with me and my team to im

In today's episode of Holistic Health Radio, Elyse and I chat about what the 5 stages of grief are and how they show up during recovery from an eating disorder or hypothalamic amenorrhea. You see grief is not just exclusively reserved for losing a loved one, but can be the result of a huge life change such as a relationship breakdown, moving cities, changing careers and going through HA/ED recovery. Often times we guide our clients through grieving their old bodies or lifestyles because they are losing that during recovery (but gaining so much more in the process). We also assume you might be feeling the same way. So, we want you to know that it is not only okay to feel grief during recovery, but it is important to feel all of these emotions as they show up. Grief can and will look different for each of us, so if you don't resonate with everything we talk about today, that is totally okay. But we hope that by listening to this episode, you not only feel validated in what you are experiencing, but realise that

This week's podcast is about a subject that came to mind when talking with Elyse over coffee during our recent co-working day. We were discussing what was getting us through each day in a healthy way after recently experiencing breakups, and we felt you, our wonderful listeners, could benefit from hearing this too. As breakups are one of the most common causes of relapse into disordered eating behaviours, I am certain this episode will be especially beneficial for those who are on a recovery journey. Emotions can override hunger cues, you may feel an increased desire to exert control over something like food or exercise, or notice the urge to lose weight in order to meet someone new. However, these behaviours are rarely the answer to grieving the end of a relationship.  You can start picking up the pieces and moving ahead with the help of these 14 post breakup do's and don'ts. Whether you are going through a recovery journey or not, these strategies will benefit you immensely. No matter how difficult things s