Holistic Health Radio

Today on the show I’m joined Stefanie Valakas. She is an expert fertility dietiitan & nutritionist and founder of The Dietologist.    Stefanie and her virtual practice team 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 podcast we discuss: How to eat when trying to conceive How to increase your egg health in 90 days The importance of personalisation when it comes to fertility nutrition (i.e. why one pre-natal vitamins might not cover all your needs) Nutritional needs and changes throughout pregnancy Navigating her own endometriosis diagnosis Plus evidence-based diet and lifestyle recommendations for managing endometriosis  You can learn about how you can work with Stefanie and The Dietologist team below: Website: thedietologist.c

Today’s podcast is all about how to eat for Hypothalamic Amenorrhea recovery and specific foods to include that can boost your recovery. In this episode I’m going to go over: 10 foods to incorporate that can boost your Hypothalamic Amenorrhea recovery What nutrients these foods contain and how they can boost your fertility, energy availability and recovery When and how much to add each of these foods into your diet during hypothalamic amenorrhea recovery Smart swaps if you’re allergic or intolerant to any of the foods listed Meal and snack ideas for your hypothalamic amenorrhea recovery journey that incorporate these specific fertility and energy boosting foods   ❤️ 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 y

Today I’m joined by Emma W. or @em_wizzfit as she’s known on Instagram. Growing up Emma played all kinds of sports (think soccer, AFL, basketball and AFL), but this came to a sudden end with not one, but two knee reconstructions. It was during this time that Emma found the gym, strength training and a growing passion for powerlifting, but it also coincided with something else: the development of an eating disorder. In this podcast Emma walks you through her journey of recovery from injury and eating disorder, how she reclaimed a positive relationship with food, and her steps towards health and happiness along the way. ❤️ 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 bo

In today’s podcast Lucy McConnell and I are going to be talking about Set Point Theory, which states that our bodies have a preset weight range hardwired into our DNA. According to this theory, our weight and how much it changes from that set point might be limited.   In this episode we’re going to be discussing: What set point theory is How much of our makeup is genetically determined including weight The factors that influence bodyweight The systems in the body that regulate weight to maintain this set point What happens when you go above and below your set point The overshoot phenomenon  How long weight redistribution takes to occur Plus tips for navigating weight restoration and bodyweight redistribution in hypothalamic amenorrhea and eating disorder 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-w

Today you get a special treat as my good friend Clint Hartley from Hybrid Performance Gym in Canberra takes the reins as guest host to ask me all the questions! In this episode you get to know the girl behind the podcast a little bit more and what life was like for me growing up, going through an eating disorder, moving to Australia, and of course the journey of starting my business up until now. There are also some insightful listener questions that I answer at the end and a few hilarious curveball ones from Clint. A bit of a different twist on the normal weekly podcasts, but I thought it would be fun to get to know each other on a deeper level. Listen to the end and if you create any funny memes we'd love to see them!  ❤️ 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 d

Dr Izzy Smith is an Australian based Endocrinology Doctor with a passion for sharing health advice that is easy to digest. Through her work and instagram she regularly promotes 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. Izzy is a passionate advocate for mental health which includes her role as an ambassador and keynote speaker for the Movember and Puka Up organisations. She is also a strong advocate for the physical and mental health benefits of exercise and is also the co-host of the mental health podcast Behind the Uniform Podcast . 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 passion for fitness and specifically running What an endocrinologist does, what conditions they treat and why you

In recovery from hypothalamic amenorrhea you are often dealing with some difficult changes and having a support network that understands and encourages you can make the journey to recovering your period so much more successful. In today’s episode of Holistic Health Radio, Lucy McConnell and I will be talking about how to speak with loved ones about your recovery from HA. This is also relevant if you're in recovery from an eating disorder or disordered eating as well. In this podcast we discuss: The impact of Hypothalamic Amenorrhea on libido and managing your sex life with a partner How your loved ones can support you with food challenges and at meal times in HA/ED recovery Talking about body changes and the fears you have surrounding that with your loved ones  Creating safe boundaries with family, friends and partners to help you flourish in your HA/ED recovery  Dealing with emotions in productive ways so you don’t lash out at your partner Learning how to communicate in healthy ways about what you need from

Today I’m joined Nicky Chapman, a fiancé, mama to be + Finance Manager turned Integrative Nutrition Coach, living in Canberra, Australia. After overcoming Anorexia 15 years ago, Nicky turned to the health and fitness industry. Over time she ended up taking things too far. She was stressed out, over-training, and under-eating. Instead of dealing with emotional stress that felt out of my control, she tried to manage it in ways that have ended up negatively affecting her health, consequently developing Hypothalamic Amenorrhea at a time where she was desperate to get pregnant. Realising that being fit didn’t necessarily equal healthy, was the massive wake up call she needed. Nicky ended up changing career paths, re-educating herself and learning about the importance of nourishing the mind as well as the body.  Eventually, she healed not only her body but her relationship with it, and fell pregnant naturally.. Nicky is deeply passionate about sharing her experience and helping other women achieve a balance of phys

In today’s episode I’m going to be talking about veganism, hypothalamic amenorrhea, and whether you can recover if you follow a plant-based diet. The reason I wanted to do this podcast is because there are so many stories online which talk from personal experiences of women going vegan and then losing their period, so it’s important to understand what might be happening from a scientific perspective before making judgements based around the diet itself. In the podcast I’ll be discussing: What is a vegan diet and how does it differ from an omnivorous diet in terms of nutrition Differentiating between correlation and causation of vegan diets and amenorrhea The real reasons why someone might lose their period if they go vegan Can you recover from HA if you eat a vegan diet? Is a vegan diet superior or inferior to other diets for 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 perio

Today I’m joined by Chlo Hodgkinson. After suffering from hypothalamic amenorrhea herself, Chlo now helps to empower and educate those who are struggling with self worth, body confidence and regaining their period. She’s shared her journey through her Instagram and YouTube channel, creating an open community where her followers feel safe to ask her questions and seek support.  Chlo has also released a journal to help others, containing 12 weeks of pages that aim to empower users through goal setting, gratitude practices, manifestation and more. You can follow Chlo on Instagram and Youtube here. In today’s episode Chlo and I will discuss: Her own journey through HA and how she regained her period Top tips on how to achieve self worth Body image and why it’s so important during HA recovery How common HA is Harnessing the power of your female hormones How her training and ethos around has changed since recovering from hypothalamic amenorrhea    ❤️ Join my newsletter list for weekly motivation and inspiration

While women have long experienced pressures towards thinness, in recent years, societal pressures have shifted towards encouraging women to attain an appearance characterised by both thinness and muscularity. All you have to do is look at the #fitspo hashtag and you'll notice that this lean muscular physique is idealised within our society. But is this at the cost of our mental health and relationship with food and exercise?  Today Lucy McConnell and I answer this question as we dive into the topic of eating disorders masking under the guise of fitness and health.  In today’s episode we’ll be discussing: The link between eating disorders, disordered eating and the pursuit of thinness/muscularity in fitness Normalisation of dieting behaviours How fitness professionals can perpetuate unrealistic and unhealthy standards of training and eating  The blurred line between dedication and disordered eating - how to tell the difference Why it’s hard to identify and get help with these behaviours because of lack of dia

Today on the podcast Lucy McConnell and I discuss the interplay between meal timing, sex hormone production and recovery from hypothalamic amenorrhea. In this episode we cover: The impact of fasting on sex hormone and cortisol production The research around amenorrheic and eumenorrheic athletes and their whole day energy balance Where people go wrong - fitness and fasting. Why women do better with fuelled workouts Breaking the myth of fasted exercise and "fat burning" Does when you eat matter in HA recovery? How often you should be eating in HA recovery Recommendations for meal timing in HA recovery Overcoming the "I'm too busy" excuse with some meal planning tips and tricks How to stay well fuelled during the day in HA recovery if you have an active job e.g. as a fitness professional  ❤️ 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

This week I'm joined again by Talia Cecchele. Talia is a registered dietitian specialising in eating disorders, weight management and paediatrics currently living and working in the UK. Her mission is to help clients nourish with balance by removing the overwhelm and confusion around healthy eating and bringing things back to basics. Her holistic and personalised approach reflects my own ethos as we both believe there’s no one-size-fits-all approach. In this podcast Talia and I are discussing how to break food rules and overcome food fears in eating disorder recovery. However, this is also relevant to those working on hypothalamic amenorrhea recovery and working towards a better relationship with food in general. In this episode we discuss: What a food rule actually is Where food fears and food rules come from How fears and rules around food impact your life overall The step by step process for how to tackle a food fear or break a food rule Why support is so incredibly important in the process of recovery an

This week we’re talking about an incredibly common behaviour that can happen during recovery, which is body checking. In this episode I’m going to explain: What body checking is Sneaky forms of body checking you might not even realise you are doing Why we engage in body checking i.e. what purpose does it serve And finally, 7 effective strategies for how to stop body checking behaviours ❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating 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" ❤️ Work with me to improve your relationship with food and exercise by heading to www.sarahlizking.com or sending me a DM on Instagram @sarahlizking ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myse

This week I wanted to talk about dealing with weight gain and body changes in recovery because it’s probably one of the biggest struggles people have as they work towards food freedom, a better relationship with exercise and/or getting their period back. In this episode I discuss: The main fears associated with weight gain and body changes Why letting go of control and sitting with discomfort can feel so hard The analogy of your body as a house during recovery The two most effective psychological therapies for managing body changes and the fear of weight gain Why you can't think your way out of recovery The most effective tools for sitting with uncomfortable feelings during hypothalamic amenorrhea or eating disorder recovery ❤️ Looking for support with your recovery? Click here to join Recovery Club, our online education, empowerment and support platform for those going through Hypothalamic Amenorrhea, Eating Disorder or Disordered Eating Recovery. ❤️ Join my newsletter list for weekly motivation and inspir

Today I’m joined by Shreen El Masry, a non-diet, body inclusive personal trainer and certified intuitive eating counsellor. Shreen is passionate about changing the narrative that diet culture has ingrained in many women by helping them achieve body acceptance. She helps women have fun with movement and find food freedom through a supportive, non-judgmental and compassionate community. Based in Sydney, Australia, Shreens program ‘Be You Be Free’ values, welcomes, celebrates and respects all bodies. Shreen discovered the HAES community through her own recovery from an eating disorder and hypothalamic amenorrhea, giving her the inspiration to help other women do the same.  Today Shreen and I will discuss: Shreen’s journey from a life surrounded by diet culture to becoming a successful mother and business owner with a passion for helping others  How gym environments need to change with an emphasis on the awareness needed around women looking after their bodies  Why creating HAES judgement free spaces is so impor

How do I know if I have hypothalamic amenorrhea? What if all my blood tests look "normal"? What are the signs and symptoms of hypothalamic amenorrhea? All of these are incredibly common questions I get asked every single day on social media, so I wanted to take a moment today to go through exactly how you get a diagnosis of hypothalamic amenorrhea.  In this episode Lucy McConnell and I discuss: What hypothalamic amenorrhea is (the full definition and the 3 primary causes) The signs and symptoms of hypothalamic amenorrhea including physical, psychological and behavioural How to approach your doctor if you suspect you have hypothalamic amenorrhea What diagnostic tests are important to get a diagnosis of hypothalamic amenorrhea The specific questions your doctor of health professional should be asking you to help determine if hypothalamic amenorrhea is the cause of your missing periods The difficulties in diagnosing hypothalamic amenorrhea including the interpretation of blood test results If hypothalamic ameno

Episode 100!!! What a milestone. To celebrate this occasion I've written a letter to my younger self and shared it with you. It's filled with all the things I needed to hear when I was struggling and I know will provide all of you with hope and inspiration that things do get better. Thanks to each and every one of you who continue to support the show week in and week out. I'd love to hear from you if this podcast has helped you in any way. Reach out to me on instagram @sarahlizking This episode is proudly supported by my upcoming group program Healing Hypothalamic Amenorrhea, an 8-week, hybrid group and 1:1 coaching program, with supportive materials, hormone nourishing recipes, recovery friendly workouts, and workbooks designed to help you recover your period while improving your relationship with food, exercise and your body. It starts on Monday March 29th and is available to participants worldwide. For all the details and to sign up head to www.sarahlizking.com/healing-ha/ 

Welcome back to Holistic Health Radio! This week is the launch of a secret project I've been working on for the last 6 months, which is an online community and education platform called Recovery Club. In today's podcast my co-host Lucy and I go through: What Recovery Club is How it works The content you get in the community Ways to connect and interact with others The values and our "why" for creating Recovery Club And what to expect from our special guest experts ❤️ Be sure to follow @_recoveryclub on social media and sign up to the waitlist to become a founding member. ❤️ 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/

Today I’m joined again health coach and personal trainer by Lucy McConnell. For those of you who don’t know, Lucy is now a part of the team at sarahlizking.com, taking on coaching clients for HA recovery and also heading up our online training program Better Balance Training, which is a 1:1 customised training plan for those wanting a safe return to exercise after HA recovery. We also work with women who have specific strength or fitness goals and want to learn more about how to train around their menstrual cycle, improve bone health or just feel generally badass in their bodies. Today we’re not talking about training through, we’re talking about food. And in particular tracking food. One of the most frequent questions I’ve been asked recently is “how do I ensure I’m eating enough for HA recovery without tracking my calories?” and it’s a really valid question. Obviously in HA recovery we want to be hitting that minimum of about 2500 calories per day (maybe more depending on your personal circumstances), but h