Holistic Health Radio

Today on the show I'm joined by Olivia Park, who is here to share her story of recovery from HA and her mental transformation from chasing aesthetic goals in bodybuilding and crossfit to seeing movement as something that could provide her body with so much more if she treated it well and nourished it appropriately. In this episode Olivia and I discuss: How her fitness journey began and the impact of body related comments on her reasons for sustaining exercise The impact of bodybuilding and Crossfit on her relationship with food, exercise and her body image When she noticed her period was missing and how long she actually may have been suffering from RED-S How recovery from HA is so much more than just eating more and training less The biggest mindset shifts which allowed her to fully recover her period (and maintain a regular cycle) The ups and downs of her fertility journey including IVF and how she got pregnant after HA The important of working on body image in general and also as it relates to your relati

Today on the podcast I’m joined by Jarrah Nesbitt a physiotherapist and current member of Recovery Club who is here to share her story of recovery from an eating disorder and hypothalamic amenorrhea. In this episode Jarrah and I discuss: Her long standing history of disordered eating and how she felt like she never “fit” any one particular eating disorder diagnosis Helpful versus unhelpful treatment that she tried Wanting to gain weight, the obstacles that got in the way and how she’s overcoming these The impact of orthorexia and how she’s worked hard to change her mindset around eating Recommitting to recovery and how it’s completely possible to get better even if you’ve struggled for a long time with an eating disorder or disordered eating . Follow Jarrah on Instagram @jarrahn94 ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amen

Today on the show I'm joined by Pegah Esmaili, a wife, new mama to baby Cyra, and a daughter of the king. A absolute light beam of positivity, Pegah's passion is encouraging women to walk in faith and freedom. After years of battling with her own body image, it's now her mission to share her messy story of recovery in hopes of helping other women.  In this podcast we get to insight into her journey of no period for over 10 years to pregnant, and now what her life is like as a new mom. Some of the highlights from today's episode include: When she believed her relationship with food went from healthy to extreme The impact of a bad break up on her body image and relationship with exercise The traps of clean eating and fitness magazine diet plans Getting stuck in a false sense of security while on the pill When she decided to prioritise her hormone health The positives and negatives she experienced while working to recover her period How she found out she was pregnant only after a few recovery periods What her p

How do you overcome the mental obstacles in recovery? This was a questioned I got asked the other day on Instagram. Oftentimes there's a huge gap between knowing what we NEED to be doing in recovery and actually DOING it. But what stops us? Oftentimes it's the fears and worries that create these huge obstacles. Today I'm going to explore the most common obstacles I see come up for clients in recovery and how to overcome them. In this episode I discuss: The fear of weight gain - where it comes from, how it impacts your recovery, and ways to challenge it Ignoring hunger - why we do it, where we learnt hunger was "bad", and how to start listening and responding to it more Fearing fullness - similar to hunger the beliefs we have about fullness have been warped by society. I unpack these to help you realise fullness is nothing to fear Taking a body-only or mind-only approach to recovery - a big obstacle as you truly need a connected mind-body approach for recovery Avoiding discomfort - probably THE most common ob

Today I’m joined by Kerry Crooks, a mother two and public health specialist currently in recovery from an eating disorder. In this episode we talk through her journey to date, experience with grief, the ups and downs of recovery and what she’s looking forward to in the future. In this episode we Kerry and I discuss:  When she realised her habits turned from healthy to disordered The interplay between grief and her exercise addiction The moment she knew she needed to change and start recovery The highs and lows of her journey Navigating the physical and mental changes of recovery The impact of motherhood on her eating disorder and recovery Her biggest learnings about herself and advice for others on the same journey . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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 des

Exercise is praised for the many mental and physical health benefits it gives us, so you've probably wondered "is it ever unhealthy to stop exercising?" This question might be even more front of mind if you're currently in recovery from an eating disorder, disordered eating or hypothalamic amenorrhea. People's experience with exercise in recovery varies greatly and with so many more individuals sharing their journey online it can be confusing to figure out what is the best thing for you to do and also if taking a break from movement altogether is healthy or unhealthy? In this podcast Lucy McConnell and I discuss: What exercise looked like during our own recovery from an eating disorder and hypothalamic amenorrhea Understanding exercise in the context of what your body needs most right now: movement or rest? Exercise and coping with stress Uncovering and being honest with your workout intentions  Being able to stop, change or be flexible with your workouts in recovery How movement (both structured and inciden

This week on the podcast I’m joined by personal trainer, group fitness instructor and student exercise physiologist Elyse Lawry. Elyse has recovered from HA herself and now uses her story and experience to inspire others to do the same.  In this episode Elyse and I discuss: When her period first went missing How she got diagnosed with HA Her recovery journey and how her relationship with food and exercise changed through the process Learning to accept weight gain and her top tips for improving body image What happened after her first period returned Her experience with cycle length for periods 2 and 3 How she navigated her return to exercise and what it’s like being back in the gym post-HA Her best advice for those currently going through recovery from hypothalamic amenorrhea . ❤️ You can follow Elyse on Instagram @yourperiodpt ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? 

In today's episode of Holistic Health Radio, Lucy McConnell and I discuss one of the biggest roadblocks people face in recovery, which is breaking rigid rituals and unhelpful routines. In this episode we chat through: The problems that arise from rigid meal timings Striking a balance timing flexibility while managing regular eating in recovery How to overcome meal plan monotony (AKA eating the same safe foods each day) What to do if exercise rituals and routines are overtaking your life How to adjust your movement back to a more reasonable level or change up your routine Sneaky body checking or avoidance behaviours you may not even realise you're doing and the impact they have on your recovery Tips for how to increase flexibility in your recovery to achieve true food, exercise and body freedom . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hy

This week on the podcast Lucy McConnell and I are talking about the biggest mistakes and road blocks people face in hypothalamic amenorrhea recovery. In this episode we discuss: The impact of standing and walking vs. structured exercise on your energy expenditure Throwing the towel in too early (and how long HA recovery can actually take) The problem with getting stuck on being a certain weight or BMI and not letting yourself go above this Being super healthy in recovery and the implications on that for achieving total food freedom Only doing "just enough" when it comes to lifestyle changes High volume foods and the problems they can cause on your GI tract and recovery Exercise as your only stress management tool Leaving body checking and avoidance behaviours unchecked Numbing out instead of working through emotions . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the n

Today our sports dietitian and coach Cheyenne Holman joins the show to discuss her own personal recovery journey from hypothalamic amenorrhea. In this episode we cover: Cheyenne's relationship with food and exercise growing up When her eating and exercise habits went from healthy to disordered How long her HA went on for before she decided to do something about it Her hypothalamic amenorrhea recovery journey including how long it took to get her period back Her post-period recovery experience and how she maintains her menstrual health now Her top tips for anyone currently going through HA recovery . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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 deta

So you've recovered from hypothalamic amenorrhea and gotten 3 periods back, now what?  This is one of the most commonly asked questions Lucy McConnell and I get when we do our weekly Q&A's so we thought a podcast episode was in order to cover this topic in detail. In this episode we discuss:  What is considered normal cycle length after recovering your first period Longer cycles and fertility Common cycle symptoms in the first 3 recovery periods What to do after you get 3 recovery periods Returning to exercise safely - when and how to do it Nutrition after recovery - how much you need to eat and when to transition to intuitive eating Body size, weight gain and weight redistribution Psychological health and body image . ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! This 8-week, hybrid group and 1:1 coaching program

Information overload. We've all been there. One second you decide to commit to recovery from hypothalamic amenorrhea, disordered eating or an eating disorder and then only a matter of days later you're ordering books, joining Facebook groups, following recovery accounts and binge listening to as many podcasts on the topic as you can. While gaining information about the journey ahead can be useful, there are also drawbacks to investing too much time and energy into recovery. In this podcast Lucy McConnell and I explore the dark side of information overload and help you find a healthy balance between recovery and life. In this episode we cover: The pros and cons of information overload when it comes to recovery from hypothalamic amenorrhea or an eating disorder Where you should and shouldn't be getting your information from Recovery accounts and their impact on your own recovery journey The trouble with too much information and switching up your recovery plan too often Tips for finding the right balance in rec

One of the most commonly asked questions I get from my Instagram page and listeners of this podcast is: should I open up to my partner, boyfriend or girlfriend about my eating disorder or hypothalamic amenorrhea recovery? Dealing with weight gain, fear of judgement from others and the notion that you are only loveable if you live in a certain size body often hold people back from reaching full recovery and prevent them from getting support from the people around them who love them most. But how do you even talk to a romantic partner about this? What will they think of you if you do open up? And how can you help them better understand the process so they can give you the support you need? Today I’m going to be answering all those questions for you as I invite my good friend Clint back to the show to offer a male perspective on all these juicy topics and give you some insight that will help you navigate these conversations with the people you love in your life. In this episode we cover: Steps for telling your

Today on the podcast Lucy McConnell and I are discussing a hot topic: food guilt. It's a theme that constantly comes up in our coaching with clients as we help them heal their relationship with food. In this episode of Holistic Health Radio we explore: 5 reasons why food guilt happens What to do if you notice food guilt happening to you Tips and strategies for overcoming food guilt so you can have a peaceful relationship with food once again ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to t

Today on the podcast I’m joined by Registered Nutritionist Lecturer and Educator in Sports Nutrition and qualified Life Coach, Emilia Thompson. Emilia intertwines evidence-based nutritional programming with the equally as evidence-based methods of mindfulness, self-compassion, gratitude and behaviour change to support clients’ attainment of their goals. In today’s podcast we discuss her own personal health and fitness journey including her time spent competing in bodybuilding, the messy middle ground between diet culture and anti-diet culture, what self-compassion is and why it’s so important to achieving not only your goals, but a healthy relationship with food and exercise. ❤️ Follow Emilia on Instagram @emiliathompsonphd and check out her services at https://www.emilia.fitness/ ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenor

In today’s podcast myself and our newest team member Cheyenne Holman are discussing RED-S or Relative Energy Deficiency in Sport. In this episode we cover: What is RED-S? Who does it impact? Is it just athletes or can it happen to anyone? Signs and symptoms of RED-S Physical and mental health impacts of RED-S How does HA fit into RED-S? What is the male equivalent? Tips for reversing RED-S if you feel you fall into this category   ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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/ ❤️ Looking for a supportive recovery community? Follow @_recoveryclub on social media and sign up to the waitlis

COVID-19 has changed our lives dramatically over the last 18 months and one area that's been a hot topic is the impact on menstrual function and fertility. Lots of myths have been floating around social media so we thought it was time to help you sort fact from fiction and give you the lowdown on the science of COVID-19 and your menstrual cycle. In today’s podcast my co-host Lucy McConnell and I are going to chatting through the impacts of COVID 19 on your health, hormones and recovery. In this episode we discuss: The effect of having COVID on your menstrual cycle The effect of the vaccine on your menstrual cycle Vaccine hesitancy/should we be concerned about these impacts? The effect of lockdown stress on your menstrual cycle or recovery from an eating disorder or hypothalamic amenorrhea How you can manage stress in the COVID era to look after your menstrual health The effect of isolation on your menstrual cycle/hypothalamic amenorrhea recovery Practical tips and strategies for managing your health, hormone

Today I'm joined by my co-host Lucy McConnell to tackle all things binge eating as it's been a more frequent behaviour we have seen in our clients in clinic. In this episode we discuss: What binge eating is How binge eating can happen across all eating disorders and in disordered eating too The difference between an objective and a subjective binge The 3 main reasons why binge eating occurs 7 habits that contribute and cause binge eating (which you may not be aware of) Plus 6 proven steps for breaking the binge eating cycle so you can stop once and for all.  ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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

Today I’m joined by a retuned guest to the show Clint Hartley. Clint is the owner of Hybrid Performance in Canberra. His main mission is to help people create a healthy lifestyle that fits into their busy schedule, rather than one that takes over it. Within his work Clint is incredibly passionate about helping his clients better understand their body and how they can best become healthy, improve aches and pains, plus feel and function better and also have a good time doing so. In this episode we cover: The biggest mistakes we’ve made both personally and professionally when it comes to fitness and nutrition The perils of bodybuilding competitions and the questions you need to ask yourself before entering into one How the hard lessons we learned turned into more compassionate and better educated coaches Diet downfalls we got trapped into and how you can avoid them How to find a well-qualified coach or trainer that can best help you reach your goals ❤️ Join my newsletter list for weekly motivation and inspirat

Today on the podcast I’m going to be talking all things exercise for Hypothalamic Amenorrhea recovery and helping you figure out which workouts to do which are safe and which workouts to avoid which will hinder your recovery progress. In this episode I discuss: The scientific reason why you need to reduce and modify exercise in recovery from hypothalamic amenorrhea Why high intensity exercise isn’t helpful during HA recovery The best and worst workouts for HA recovery How to know if your workout is too much or too intense - questions to ask yourself Dealing with common fears and objections to reducing exercise  Practical tips for how to cut down your exercise in hypothalamic amenorrhea recovery ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "31 Ways to Boost Your Body Image" ❤️ 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 recov