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💁‍♀️Women’s health & fertility
❣️Recover your period
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[NEW PODCAST] Episode 87: How to build confidence

[NEW PODCAST] Episode 87: How to build confidence in Hypothalamic Amenorrhea Recovery

In today’s new episode of Holistic Health Radio I talk about building confidence and trust in yourself through hypothalamic amenorrhea recovery.

This may seem like an odd thing to chat about but let me ask you this:

❓How often do you find yourself overthinking decisions in relation to changing your habits for recovery?

❓Do you ever feel like you’re never doing “enough” or “the right thing” to get your period back?

❓Do you doubt yourself and feel like this process won’t work for you or you’re a unicorn and the only one who won’t get your period back?

❓Are you concerned you won’t be able to handle the body or lifestyle changes that happen which leads you to staying stuck?

If you answered YES to any of those questions, then this podcast will definitely be helpful to you. Like last week’s episode this is relevant to you whether you are working on recovery from disordered eating, an eating disorder or hypothalamic amenorrhea recovery, which are all areas I regularly work on with clients.

In this podcast you'll learn:

✅ The 5 key areas to focus on for building confidence

✅ How to choose faith over fear in recovery

✅ Why we make self-defeating decisions

✅ How blaming others or circumstance steals your power in HA recovery

✅ What the negativity bias is and how it influences our confidence

✅ How to increase your confidence after falling off track with recovery

✅ Who to trust in when you've lost your own confidence during recovery and don't know where to start

Click the link in my bio to listen to the full episode!

And if you’re needing help and support in your recovery journey then 📥 DM me for coaching or sign up to the wait list for the next round of my Healing HA course starting January 18th. Spots are limited so don’t miss out☺️❤️

[NEW PODCAST] Episode 86: Dancing on Empty with St

[NEW PODCAST] Episode 86: Dancing on Empty with Stefanie from @ausdancersoverseas

Today on the podcast I’m joined by Stefanie from AusDancersOverseas.

Stefanie is a trained dancer herself, studying at The Urdang Academy in London, but an injury put an end to her career early on and sparked her interest in medicine.

Now a doctor, she felt that still wasn’t enough to sufficiently help dancers, so she also became a sports nutritionist. After more than 10 years in hospitals, she now sees dancers in her clinic, often virtually, and not only optimises their health and nutrition, but also collaborates with colleagues (GPs, gynaecologists, endocrinologists etc.) worldwide in order to ensure dancers receive all the treatment necessary to support them to become the best and healthiest version of themselves.

In this episode of Holistic Health Radio Stefanie and I discuss:

👉The day in a life of a dancer including the pressures they feel to perform and look a certain way

👉Mental health struggles of dancers

👉The impact of under fuelling on dancers including losing your period, the impact on bone health and so much more

👉The incidence of poor nutrition information in the dance world

👉What dancers need to best fuel their body

👉Myths about the “ideal body type” for dancers and how this is dangerously perpetuated by the industry

👉Stefanie’s best advice for dancers out there to optimise their mental and physical wellbeing for a long and enjoyable career

Click the link in my bio to listen or search for Holistic Health Radio on your favourite podcast player to hear the full episode❤️

DO YOU KNOW WHAT YOUR BODY NEEDS RIGHT NOW? We're

DO YOU KNOW WHAT YOUR BODY NEEDS RIGHT NOW?

We're all so caught up in the busyness of life, that we're often not regularly checking in with ourselves.

A notification pops up on our phone and we're on it STAT! But the cues our body gives us on a regular basis sometimes don't get as much attention.

Failing to check in and honour what your body needs is a great way to burn yourself out, feel tired, irritable, stressed, and over time may even lead to health or hormonal issues.

If you have the time to check in with your phone and social media, you have the time to stop, listen, and check in with your body.

👉Do you need to eat more or choose different foods to nourish and sustain you?

👉Do you need to slow down, de-stress and breathe?

👉Do you need to take a day off from the gym and rest?

👉Do you need to switch off from technology?

👉Do you need to ask for help at work, or at home?

👉Do you need to get support for your mental health or recovery journey?

👉Do you need to start speaking up for yourself?

👉Do you need to drink more water?

👉Do you need a break to get some fresh air?

Your body is always talking to you, and usually it whispers as to what it needs before it shouts.

Check in with your body today and choose to honour what it needs in this moment.

It will thank you for it❤️

📥DM me for more info about my 1:1 and group coaching programs to help you recover your period, heal your relationship with food and find balance with fitness.

[NEW PODCAST] Episode 85: The Danger of Comparing

[NEW PODCAST] Episode 85: The Danger of Comparing Yourself to Others in Hypothalamic Amenorrhea or Eating Disorder Recovery

How often do you find yourself comparing what you eat, how much and what kind of exercise you do, and what your body looks like to others?

This can be an incredibly common experience for those working on recovering from disordered eating, and eating disorder or hypothalamic amenorrhea.

Comparison often leads to feelings of jealousy, guilt, and being "not good enough" and can make it difficult to honour what your body needs to heal.

In episode 85 of Holistic Health Radio I discuss:

👉Why comparing food choices or amount to others can be dangerous

👉The scientific reason behind WHY we often compare what we eat to others in recovery

👉How to stop feeling guilty about needing to eat more than others

👉The assumptions we make when we compare our exercise routine to others

👉How comparison invalidates our own unique experience of recovery

👉Subtle ways in which you compare to others you may not even be aware of

👉My number one tip for getting yourself OUT of the comparison game for good

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

[SAVE THIS POST] Hypothalamic Amenorrhea Myths and

[SAVE THIS POST] Hypothalamic Amenorrhea Myths and Facts, let's dive in...

The internet is a beautiful place for information, but a lot of the time it's not always accurate or evidence-based. As a result, we sometimes get misinformation about certain health conditions that can hold us back from getting better.

I see this all the time when it comes to Hypothalamic Amenorrhea so I wanted to dispel a few of the biggest myths I commonly hear from clients or get asked about on my page. Swipe along to read them all and let me know which ones you've heard before!

Some of the most common HA myths include:

❌ HA only happens to those who are underweight
✅ HA can happen to a person of any weight

❌ You don't need to reduce your exercise
✅ Modified exercise is key in HA recovery

❌ Losing your period due to hard or intense exercise is normal
✅ Common but NOT normal. Athletes and active women can and should have a regular cycle

❌ The pill protects your bones if you have HA
✅ Unfortunately evidence doesn't support this. Getting your period back is key

❌ HA is only caused by low energy availability
✅ There are many more factors and psychological stress should not be overlooked

❌ Once I go "all in" my period will return ASAP!
✅ Everyone's body is different. Recovery can take time, be patient and get support

❌ It doesn't matter what or when I eat, only how much for HA recovery
✅ Calories matter, but so does consistent eating and getting the right amount of each macro

What other common misconceptions or myths have you heard about HA? Let me know in the comments below!

And if you are looking for a supportive and evidence-based course and community to get your period back ASAP, then sign up to the waitlist for my next round of Healing Hypothalamic Amenorrhea starting January 18th.

This hybrid group and 1:1 coaching program will give you everything you need to get your period back naturally, and make sure it never disappears again.

Click the link in my bio for all the details or send me a DM if you have any questions ❤️

🚨NEW PODCAST ALERT🚨 Episode 84: How to stay

🚨NEW PODCAST ALERT🚨 Episode 84: How to stay injury free with physiotherapist Tom de Jersey

Today on the podcast I’m joined by Physiotherapist Tom de Jersey @tommys.tips.

After stumbling across his viral videos online, Tom and I connected over our mutual love of all things movement.

As a physiotherapist, Tom is a firm believer that the education system doesn’t really provide us with the tools we need to look after our bodies when it comes to movement and staying injury free.

His main goal is to help you improve your movement literacy through easily digestible education and exercise tutorials so you can squat, hinge, lunge and perform your very best every single day.

In this podcast Tom and I discuss:

👉His work as a physiotherapist

👉Why injuries happen and how to avoid them

👉Periodising your training for optimal performance

👉Why stress injuries happen and who’s most at risk

👉Why you can (and should) take a week off from training every so often

👉What the heck a deload week actually is and the benefits you get from it

👉How to create a fun and sustainable fitness routine

To listen to the full episode click the link in my bio or search for Holistic Health Radio on your favourite podcast platform.

If you love the episode feel free to share it and give it a 5⭐️ rating on iTunes too! It really helps support the show🥰

Happy Friday and happy listening🎧

🚨NEW PODCAST ALERT🚨 Episode 83: Why am I so

🚨NEW PODCAST ALERT🚨 Episode 83: Why am I so tired all the time? Reasons for fatigue in Hypothalamic Amenorrhea Recovery.

You're eating more and exercising less, so you should be feeling super energised right?

Well this isn't the case for everyone going through recovery from hypothalamic amenorrhea or for those working on weight restoration from an eating disorder.

Oftentimes it's the exact opposite - overwhelming fatigue that seems to come out of nowhere!

In this episode I explain the fatigue phenomenon and cover off topics including:

👉What repair work needs to be done and how much energy this requires (you'll love the Willy Wonka reference here)

👉How exercise often gives you a false "high" and the reasons behind why you feel more tired now when you're doing less

👉The interplay between what you eat and your energy levels

👉Rewiring your brain, mental fatigue, and how that impacts your physical energy levels

👉Why sleep is super important and the factors that can prevent you from getting a restful night of shuteye

👉Micronutrients you may be missing and how that can lead to fatigue

Search for “Holistic Health Radio” on your favourite podcast player or click the link in my bio for Spotify and iTunes.

Happy listening🎧

[SAVE THIS POST] How to boost your body image inst

[SAVE THIS POST] How to boost your body image instantly

If you live in a body then it’s highly likely you’ll experience some days where you feel uncomfortable in your skin and your inner critic is super loud.

On those days where our body image is in trash, our mind convinces us that maybe another diet or fitness challenge is the answer.

But deep down we know that’s not the way forward.

Body image is stored in our brain cells, not our fat cells.

So working on improving your perception of yourself is more about changing your mind than your body.

In the moment it can be hard to make space from our negative thoughts and feelings, so I’ve shared 7 of my favourite body image tips and activities that you can do to instantly boost your mood and wellbeing.

Swipe through 👉 to check them out and let me know below if you have any others that help you through a bad body image day❤️

Consider this your wake up call👋 Health and fi

Consider this your wake up call👋

Health and fitness professionals, dietitians, nutritionists, and people who share their passion for health online are not immune to their own struggles with food, exercise or their hormones.

I see you and I know you mean well, but it’s time to take a hard look at your own health practices for a moment.

You deserve complete health too.

And that means it’s important to address your own relationship with food and exercise, and be intentional about looking after your hormones before trying to help others improve their wellbeing.

I say this from the most heartfelt place because I know deep down you’ve been ignoring your own issues.

The praise of “looking the part” means you must be the epitome of healthy, right?!

But there’s a big difference between your physical appearance and how you feel, how your body/hormones function, and how relaxed you are around food or taking time off from the gym.

The guilt of “knowing better” is often a trap that keeps those who are health or fitness professionals stuck from seeking help themselves.

I know this because I have nutritionists/dietitians, doctors, PTs, fitness instructors and big lifestyle influencers as clients.

And I always tell them the same thing:

👉You aren’t failure.

👉You live in the same diet centric world as everyone else.

👉This is not your fault.

👉You should feel incredibly proud of yourself for seeking help and getting treatment.

Helping yourself first is the best way to help others in the future.

Consider this your wake up call and know I’m always here to help❤️

📥DM me for more info about my 1:1 and group coaching programs to help you recover your period, heal your relationship with food and find balance with fitness.

These are the things I’m sure of... That the on

These are the things I’m sure of...

That the only constant in life is change.

That very rarely is food or exercise the real problem, just a symptom of what’s lying underneath.

That recovery will probably be one of the hardest things you’ll go through. But you’ll become resilient AF.

That even the most difficult of feelings pass.

That a hug is often the answer, even if the question is not known.

That you you’ll cry hard and often.

That your body was never the problem, but somewhere along the way became the scapegoat.

That happiness can exist in all shapes, sizes, backgrounds and colours.

That the most interesting thing about you isn’t your number on the scale or your dress size, but your wit, charm, sense of humour and intelligence.

That recovery is possible.

These are the things I’m sure of, especially the last one, and one day you’ll be sure of them too. Keep going❤️

Significant change requires space, not just time.

Significant change requires space, not just time.

This applies to anyone whether you are working on recovery, getting your period back, working on your business or even making big life decisions.

You can have time to do something and fail to get it done, not because you don’t want to, but because you have no capacity, and no space to breathe, think, reflect and then make a change.

A lot of the time in my coaching I’m assessing how much room there is for someone to make a particular change before throwing a new task at them.

Setting yourself up for success when it comes to change often means leaning into the things we need to let go of, making time to just be, contemplating what we need to do and making some plans, and then taking action.

You cannot do this if your schedule is jam packed, your life is chaotic and you barely know if you take 3 deep breaths in a day.

If you feel like this is a roadblock for you in reaching your goals here are 3 tips that can help:

1. Start with doing less - do a time audit and see what is not absolutely essential to do in a day. Leave that time blank. It’s your white space. Use it for rest and reflection instead of being “busy”.

2. Slow down. Take your time when doing something new. If you think it’ll take you an hour to do, give yourself an hour and 15 minutes. By allowing ourselves to perform new actions slowly we can bring an element of mindfulness to them that allows us to honour our emotions and keep stress at bay.

3. Declutter. This can be your mind or your physical environment. A great way to declutter your mind is through journalling and just free writing what you feel and experience. Doing that alongside cleaning up your office or living room can create space and calm for good changes to happen.

Which tip are you going to use today? Let me know if you have any others in the comments below👇

I think you’re doing great. Keep going❤️

I think you’re doing great. Keep going❤️

You are allowed to eat. Without question. Without

You are allowed to eat. Without question. Without judgement. Without self-ridicule. Without explanation to others. Without justification.

You are simply allowed to eat.

To exist and to take care of the body that allows you to move through life.

You are allowed to eat the amount needed to truly support your health and your goals even if it’s more than what others are having or what you had yesterday.

You weren’t put on this earth to micro manage your food intake and take up the least amount of space.

You were made for so much more than that.

So yes, you are allowed to eat. And eat enough. Today, tomorrow and every day❤️

Surround yourself with people who eat carbs guilt

Surround yourself with people who eat carbs guilt free. The world needs more of those humans #teambread 🍞❤️

“I am a garden of a single rose blossoming in in

“I am a garden of a single rose blossoming in infinite ways”

A forever reminder that growth is more than just physical and a bigger beautiful life starts where your eating disorder ends.

This quote was something I used to repeat to myself on the hard days during recovery many many years ago.

Some days I was so fixated on how terrible weight gain was I sometimes struggled to see the other positives of recovery.

And so I’d repeat this to myself and think about all the infinite ways my life was changing and becoming more beautiful.

I had more clarity of mind.

More energy.

I laughed again and became more carefree.

Food and my body became less interesting.

I said yes to social situations and spontaneous meals out.

Life became bigger and every day that voice tried to make me small again I’d repeat this quote back to myself.

Although I’m over 8 years recovered now I still hold those words close to my heart.

And now here it is; a visual representation on my arm. Just in case I ever forget or need a little reminder🌹

There’s a lot of talk about enjoyable movement o

There’s a lot of talk about enjoyable movement online, and while I think it’s important to love the kind of exercise you choose, I can’t help but feel that other factors often get overlooked.

Sure you may LOVE running, but it doesn’t always make it the best workout for your body or your goals.

Similarly, you might really like high intensity circuit training but find you’re always sore, achy and struggling with niggling injuries.

Or you’ve bought some program that requires 90 minutes in the gym, 5 days a week when you just don’t have that much time.

And lastly if your workout is leaving you depleted and drained instead of feeling energised then you might need to rethink a few things.

One of the common traps I see people fall into is this idea that if a little bit of something is good for you (e.g. exercise) then a LOT must be even better.

And what we end up with is this mismatch between the volume, frequency and intensity of exercise you’re doing and the amount that your body can handle based on your current health, lifestyle and goals.

If you’re crazy stressed, not sleeping or eating enough and then doing CrossFit on top of that- it’s recipe for disaster even if you do LOVE it.

So what’s the point of this post?

The best workout isn’t JUST the one you enjoy. It needs to encompass other factors like the ones I’ve listed above too.

Sometimes the best workout also isn’t enjoyable. Rehab can suck BUT it gets you back to functioning at your best over time.

The best workout can also be a complete break from working out if your body is mentally or physically over stressed.

There is no one size fits all so if you’re thinking of “what’s best for me?” don’t download something off the internet. Speak to a professional and get their help instead.

You only have one body. Look after it by training smarter.

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