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 pregnancy journey was like The fear of giving birth and her birth story What life is like now as a new mom and how recovery has impacted her life for the better . ❤️ You can follow Pegah on Instagram @pegactive ❤️ 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

Holistic Health Radio

135. From Fitness Instructor with No Period to Food Freedom and Pregnant with Pegah Esmaili

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 obstacle because it's tough to choose being uncomfortable repeatedly so I give you some helpful tips to navigate big emotions so you can keep choosing recovery aligned behaviours . ❤️ 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

134. Overcoming Obstacles in ED & HA Recovery

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

133. Motherhood, Grief and Eating Disorder Recovery with Kerry Crooks

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 incidental) needs to fit into your overall recovery plan Questions to ask yourself to figure out the healthiest approach to exercise in hypothalamic amenorrhea or 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-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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

132. Is it unhealthy to stop exercising in HA or ED recovery?

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? 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

131. HA Recovery with Personal Trainer Elyse Lawry

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.  

130. Breaking Rituals and Routines in HA & ED Recovery

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

129. Biggest Mistakes You're Making in HA Recovery

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.  

128. Recovery from Hypothalamic Amenorrhea Isn't Linear with Cheyenne Holman

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

127. So You've Recovered From Hypothalamic Amenorrhea, Now What?

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 recovery so you know enough to move forward without it becoming an obsession   ❤️ 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

126. The Problem with Information Overload in HA and ED Recovery

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 partner you have or are recovering from an eating disorder, disordered eating or hypothalamic amenorrhea Navigating body changes and hang-ups in a relationship Answering the question "is an eating disorder or HA off putting in a partner?" Navigating conversations around changes in libido Reclaiming body confidence and self-pleasure after weight gain Removing the shame around periods  Sharing wins of recovery with your partner Key communication tips that will support your recovery and relationship 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. Follow him on Instagram @hybridperformance_gym ❤️ 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

125. How To Tell Your Partner About Your Eating Disorder or Hypothalamic Amenorrhea Recovery with Clint Hartley

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 the waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

124. Top 5 Reasons Food Guilt Happens and What To Do About It

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 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

123. The Importance of Self-Compassion & Navigating the Anti-Diet versus Diet Debate with Nuance with Emilia Thompson PhD

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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

122. Discussing Relative Energy Deficiency in Sport (RED-S) with Sports Dietitian Cheyenne Holman

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, hormones and recovery if you’re in lockdown ❤️ 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 waitlist to become a member. ❤️ Work with me and my team to improve your relationship with food and exercise by heading to www.sarahlizking.com and filling out the contact form. ❤️ If you enjoyed this episode please leave a 5⭐️ review and share a screenshot on Instagram by tagging myself @sarahlizking and I'll be sure to reshare.

121. What are the impacts of COVID-19 on the Menstrual Cycle and Hypothalamic Amenorrhea Recovery?

Welcome to Holistic Health Radio hosted by Accredited Exercise Physiologist and Health Coach Sarah Liz King from www.skactive.com.au. In this podcast we chat all things health and wellness, with a particular focus on body image, mental health, intuitive eating, and hormonal conditions. Join us every week for a deep dive into the health topics everyone else is too shy to talk about, and walk away with all the information, practical tips, and tools you need to start improving your health from the inside out.

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Holistic Health Radio

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