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sarahlizking

Founder & Coach @_recoveryclub
💁‍♀️Recover from disordered eating
💕Get your period back
👉Find balance w/ food & fitness
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Why rest is important (and not just in recovery)

Why rest is important (and not just in recovery)

This week in @_recoveryclub we were talking about the science and purpose of rest and it got me thinking about how many of us actually take this advice on board.

In recovery there are many benefits to extra rest including letting your body repair and restore, and giving yourself a mental break from the need to be “doing” all the time.

But the benefits of rest extend to everyone, not just those in recovery.

However, many of us neglect this aspect of our health and it’s easy to do in a culture that glorifies hustle and the need to always “do”

I, myself, even fall into this trap and even though I preach balance, I don’t always have it down perfectly 100% of the time.

But this weekend is the perfect opportunity to embrace the slow, relax, unwind and spend some time with my friends.

The truth is rest is productive and has so many benefits so I encourage you to take some time for yourself this weekend. After all you’re a human being, not a human “doing”. It’s ok to take things easy❤️

Unless you’re a 3 year old, you need more food t

Unless you’re a 3 year old, you need more food than this.

If you feel like you have a warped perception about what a normal amount of food to eat is, you’re not alone.

Diet culture and also the fitness industry can perpetuate some pretty unhelpful messages surrounding food and portion sizes. Things like:
👉Less food is always better
👉Carbs are to be feared
👉Fun foods must be earned
👉Skipping meals is totally fine
👉Consuming certain foods will instantly lead to weight gain

And the list goes on!

When you choose to heal your relationship with food, there’s a lot of unlearning work to be done before better habits can be formed.

And sometimes this is the hardest part. The unlearning of things other people still hold as their own belief system.

But your body deserves better than toddler calories and your mind deserves freedom from constantly thinking about food. And this means giving yourself full permission to eat.

Adequately nourishing your body in a society that tells you it constantly needs to be micromanaged is the most badass thing you can do to heal your relationship with food❤️

We’ve hit over 200k downloads on Holistic Health

We’ve hit over 200k downloads on Holistic Health Radio🤩

Which is wild to think about because I had no idea what would come from starting this podcast 2 years ago.

But here we are with a load of happy listeners and I’ve got to say you all inspire me and warm my heart with your messages of hope, healing and thanks.

And there’s no better way to celebrate than with a fresh new episode to wrap your ears around.

This week I’m joined by endocrinologist @doctorizzyksmith to discuss all things fuelling like an athlete, preventing and treating hypothalamic amenorrhea, what an endocrinologist actually does plus how they can help, and a little more info on Hormone Replacement Therapy (HRT) for bone health.

Izzy is an absolute wealth of information and it was sensational to have her as a guest. To listen to the full podcast click the link in my bio or search for episode 112 of Holistic Health Radio on your favourite podcast player❤️

What is low energy availability and how is it rela

What is low energy availability and how is it related to hypothalamic amenorrhea?

Low Energy availability (LEA) underpins Relative Energy Deficiency in Sport (RED-S) and occurs when there is a mismatch in energy consumed (calories in) through diet and the energy expended (calories out) through exercise.

When this mismatch occurs there isn’t sufficient energy left to the body to efficiently run functions such as bone, thermoregulation, protein synthesis, immune and reproductive systems.

This usually results in decreased performance, repeated injury/illness, changes in mood state, and disruption in the menstrual cycle (aka hypothalamic amenorrhea)

One of the biggest myths, however, is that this state only occurs in athletes, people who are underweight, or those who are involved in heavy amounts of training. While these individuals may be more at risk, this can happen to ANYONE.

Your body literally cannot strap you down to your bed when you're moving too much and aren't eating enough to tell you to rest, so it will ALWAYS cover the costs of any movement FIRST and then whatever is left over will be used to carry out vital processes.

Except when the amount of calories leftover isn't enough, your body starts to turn down or shut off what it considers "non-essential processes." Except many of these processes ARE vital to your health and performance!

So how do you reverse low energy availability and recover your period? In theory it is simple: you need to eat more AND move less (alongside managing stress). This means modifying exercise intensity, duration, and frequency alongside how much you're standing and walking as well.

And as much as you want to, you simply cannot fix this process with changes in eating alone! This is because exercise creates stress hormones that cannot be eradicated simply through eating more which also impacts the hypothalamus preventing sex hormone production.

I know cutting down on exercise is hard, but it's not forever! One of the best things you can do for your health, performance and happiness is to have a well fuelled and functioning body.

Be sure to like, save and share this with anyone who you think it will help❤️

One of the surprising benefits of HA recovery is r

One of the surprising benefits of HA recovery is rediscovering the joy of life.

Sometimes when you’ve been in living in a way where food, exercise, and your body take up a lot of your time, brain space and energy, you forget how joyful and wonderful life can be.

And I think that’s one of the beautiful benefits I get to witness and hear about from all the participants of the Healing HA course.

But instead of me harping on about how great it is I thought I’d let Kate from the last round of the course do the talking instead...

“This course has changed my life. It made me really confront my issues in a gentle supported way and has forever changed my outlook on food and exercise.

Also the mental strategies from journaling to meditating have improved my anxiety immeasurably. Sarah’s 1:1 coaching made me feel so supported and cared for I could never have done this without her.

The course materials are so helpful and a lifelong resource I plan to re read many times. I highly recommend the Healing HA course and I wish I could take it all over again! I truly enjoyed it and it’s changed my life.”

If this sounds like something you need then hit the link in my bio and be sure to check out the details of the course which starts on Monday June 21st.

And if you have any questions feel free to comment with them below or send me a DM❤️

If you’re waiting for the perfect time you’ll

If you’re waiting for the perfect time you’ll be waiting forever.

If you need a sign to take action, maybe this is it.

Because in truth, today is as good as any day.

Today I urge you to stop waiting, overthinking, or procrastinating and do one thing that will help you in your recovery.

That could be pressing pause on your workouts because you know they aren’t serving you.

It could be buying the real ice cream instead of the low cal one because you know that’s what your body needs.

It could be booking in to get those blood tests done or talking to your loved ones about how you need extra help and support to make your recovery a reality.

Whatever it is, I urge you to go do it today. Because there is no time like the present and your future self will be grateful for every small forward you decided to take.

If you need some support on that journey feel free to check out the next round of Healing HA now open for enrolment and starting on June 21st. This is the perfect opportunity to get the personalised advice and accountability you need to get your period back, rediscover food freedom and have a healthier relationship with exercise. Link in my bio for more details❤️

The dream team is back with a new podcast this wee

The dream team is back with a new podcast this week!

Episode 111 of Holistic Health Radio is out now and it’s a good one.

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, @lucyannemcconnell 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 others and what they need back

To listen to the full episode click the link in my bio or search for episode 111 of Holistic Health Radio on your favourite podcast player❤️

FREE WEBINAR: How to get your period back naturall

FREE WEBINAR: How to get your period back naturally🩸

Do you have questions about what is actually involved in getting your period back?

If you’ve been in a pattern of training hard, not eating enough, or dealing with lots of stress, and your period has gone missing as a result it’s likely that Hypothalamic Amenorrhea (HA) is the cause.

While not having a period might seem convenient initially, it’s a BIG warning sign that your body is not happy, and that you might have taken your healthy lifestyle a step too far.

But getting your period back naturally and making a full recovery from hypothalamic amenorrhea is possible!

To find out how, join me for a FREE webinar on Tuesday June 15th at 6:30pm AEST or Wednesday June 16th at 12:00pm AEST.

In this free 60 minute webinar I’ll be covering all your HA recovery questions and running through the process of getting your period back from start to finish.

I know the process of Hypothalamic Amenorrhea recovery can seem daunting but let me break it down for you in a way that feels manageable.

I’ll walk you through the key steps and lifestyle changes you need to make as well as discuss my upcoming course, what it involves and what to expect with a Q&A at the end!

This is the perfect opportunity to get any clarity you may be looking for in terms of your own HA recovery journey.

I guarantee you will walk away with all the tools you need to make recovery possible, as well as helpful tips and actionable advice you can use straight away.

For those not able to make the live recording, there will be a replay available which I’ll send out after the live event if you register!

To sign up head to the link in my bio, choose your preferred time and you’re in!

Spots are limited so don’t miss out❤️

New profile pic, who dis👀 Don’t worry nothin

Recovery feels a lot like sitting in the rain. But

Recovery feels a lot like sitting in the rain. But eventually the storm passes.

Remember you are not the rain. You are not your thoughts. You can feel the feelings and know they will pass. You don’t have to fake positivity as you weather the storm.

Sometimes @mattzhaig just says it better.

How long will it take to get your period back afte

How long will it take to get your period back after committing to hypothalamic amenorrhea recovery?

The timing question is one that I get all too often and I always joke that my crystal ball is broken because it’s impossible to predict when a period will return.

But to help ease your mind I’m answering some of the most common questions surrounding time to recovery. Let’s go!

🩸Does length of time without a period impact how long it will take to recover from hypothalamic amenorrhea?

In short, no it doesn’t. You could be without a period for 3 months or 10 years and it could take the same amount of time.

🩸What factors influence recovery time?

The three factors that play the biggest role are how quickly you optimise your energy availability through eating more (2500+ cals), exercising less and managing your stress.

If you need to gain a significant amount of weight to reach a fertile BMI then it could take you a bit longer so be patient.

🩸Whats the average time to getting your first period after committing to recovery?

According to surveys done by Dr. Nicola Rinaldi from No Period Now What, the median time is 3 months (so 50% get their first period before this time, and 50% get it after this time). And the average length of time is 5.4 months.

But I need to stress that everyone’s timeline is different and you need to be patient!

The most critical factor for your success will be to change your mindset about what being healthy truly means so that changing your lifestyle in terms of food and exercise feels easier. Because consistency and patience is key here my friends.

How long YOUR body needs to feel safe is highly individual, but I promise with the implementation of a good recovery plan you will get there!

If you need extra support on your journey consider signing up to the next round of Healing HA starting June 21st. Link in my bio with more details.

A few friendly reminders for my recovery warriors

A few friendly reminders for my recovery warriors as we head into the weekend...

Throughout the week I so often see my clients NAILING their consistency with eating and being more mindful with exercise because there’s usually more routine throughout the day.

And sometimes when the weekend hits and you want to practice flexibility and spontaneity the wheels fall off.

It might be that you’ve got a brunch planned and don’t know what to have beforehand so you just try to power through until 11am on a black coffee, when you’d normally have brekkie and a snack by that point.

It could also be that you’ve got some fun social things planned but the anxiety around it means that you restrict to deal with the feelings.

Whatever the case may be, it’s important to plan ahead a little with your weekends to keep yourself on track because they DO MAKE a difference.

This is something I do with clients on a regular basis because you need to be able to live your life to the fullest but not at the expense of your recovery.

So this weekend I urge you to plan ahead just a little bit and don’t let what other people are doing with their food and exercise routine influence what YOU need to do to honour and respect your body.

Remember that recovery is about making life bigger and listening to the voice that says “yes queen” when you put on that snazzy new outfit, orders a cocktail and fries on the side of her meal, and knows that a walk with friends is just as valid as a workout.

Coffee is not a meal, confidence is an inside job, and consistency throughout the week AND the weekends is key to your recovery success. Now go have yourself a fabulous one❤️

[NEW PODCAST] Today I’m joined Nicky Chapman fro

[NEW PODCAST] Today I’m joined Nicky Chapman from @thewellnessantidote, 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.

In this episode Nicky and I take a deeper look at:

👉Her Hypothalamic Amenorrhea journey

👉The triumphs and tribulations she experienced while working towards getting her period back

👉The power of journalling for helping her navigate change

👉Her biggest and most helpful mental shifts during recovery

👉How she fell pregnant naturally and

👉Dealing with body image during recovery and pregnancy.

To listen to the full episode click the link in my bio or search for episode 110 of Holistic Health Radio on your favourite podcast player. Happy listening❤️

The only detox you need in Hypothalamic Amenorrhea

The only detox you need in Hypothalamic Amenorrhea and Eating Disorder recovery is this one...

Saying HECK YES to recovery also means saying HECK NO to diet culture at the same time.

The truth is you cannot recover while still holding onto the same beliefs and behaviours that led to an unhealthy relationship with food and exercise in the first place.

You need to slowly unlearn all of those things and adopt healthier mindsets and actions.

If you’re just starting out on your hypothalamic amenorrhea or eating disorder recovery journey, here’s a little diet culture detox that’ll help you on your way:

1️⃣ Ditch diet talk: don’t let yourself or others fall into this trap. There are far more interesting conversations to be had!

2️⃣ Unfollow unhelpful accounts: if they aren’t inspiring, educating or entertaining you then unfollow! Diversify your feed and follow helpful accounts, fun accounts, cute animals ones or just take a break from social media in general for a while.

3️⃣ Give away clothes that no longer serve you! Invest in a few pieces that respect your here and now body. If money is tight a clothes swap with friends or your local op shop can be amazing for good finds.

4️⃣ Clean diet foods out of your cupboards. No more sugar free syrups, low carb bars or rehydrating powdered peanut butter with tears of sadness please. Chuck. Them. Out.

5️⃣ Walk away from workouts that don’t serve you. If it’s not aligned to your goals, or there are unhealthy intentions behind why you’re doing it, walk away.

6️⃣ Establish clear boundaries. Be clear about how much you can give right now. You are not an endless resource and recovery can be tough! Fill up your own cup first.

What other diet culture detoxes can you think of? Let me know below👇

P.S. Registrations for the next round of Healing HA open up next week on June 9th. Link in my bio to sign up to the wait list and be the first to join when doors open🤩🥳

Not dieting in a culture built around dieting is h

Not dieting in a culture built around dieting is hard.

It takes a lot of effort to remain steadfast in your recovery when the world around you is talking about the latest diet, fitness fad/trend, or fasting protocol.

Although I do my best to educate this community and provide a really empowering space for people to recover with this page and podcast, I know that there's a lot of BS that exists outside of it.

But by taking charge of your own wellbeing, prioritising what YOU know true health is really all about, and not listening to the noise of diet culture, you become part of the solution and not a perpetuation of the problem.

Your recovery is for you, but it's also for all of us.

Unknowingly when you say no to things like negative body talk, restriction, or over exercise, you show others that it's not a solution either.

And when you say yes to prioritising a regular period, rest, joyful movement, and a good relationship with food, you may also unknowingly influence others to adopt the same or question what they thought was always "right" about food or fitness.

You, my dear friends, matter and are making change. I know it doesn't feel like it all the time, but one day you'll sit back and be glad you went through this process. To help yourself and to help all of us at the same time.

The message is stronger together. The more we live it, breathe it, and speak about it, the more others sit up and take notice.

I know a lot of you are thankful for me and this page, but I'm equally just as appreciative. Thank you for being here. Thank you for listening. Thank you for taking action. Thank you for owning your worth beyond your physical appearance. You are helping others do the same.

Imagine the possibilities💭

Imagine the possibilities💭

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