Conquering your fear of food

If you’re struggling with HA, then you most likely have a fear of food. And you probably have a list of “safe” foods that you eat pretty much every day. You probably also have a list of foods that are on the “no-no” list and if consumed will require a large amount of guilt and many hours at the gym.

But as you embark on your HA recovery journey, you’re being told to eat many of those things on the “no-no” list which can send your mind into a state of fear. Fear of what these foods will do to your health, your weight and your control. You’ve read all of the articles about no gluten, no dairy, no processed anything etc…So what are you to do?

First let me start by saying that although I recommend eating a fairly “clean” diet whether you’re in recovery or not, I don’t think that means you should completely restrict any one area of food unless you are legitimately allergic to it. The goal during recovery when it comes to what you eat, is learning how to get over your fear of food.

First, you need to start by allowing yourself to eat the foods that you restricted in the past.

Taking these foods off the “no-no” list will give you the permission to eat these foods without guilt. If you need to, you can even create a new list and call it your “HA Recovery Foods”. Doing this will feel official and motivate you to stay on track.

Second, you need to reevaluate all the things you’ve read in the past about different types of foods.

Really think about why certain foods ended up on the “no-no” list in the first place. Was it something that is a legitimate health concern (allergy), or was it placed there more out of fear of gaining weight? If it’s the latter, maybe it’s time to rethink your list. I don’t think there’s anything wrong with wanting to included gluten free, non-gmo etc…foods into your diet, but having a strict rule around ONLY eating those foods is where my concern lies.

Be honest with yourself and ask yourself the hard questions that you want to deny. Recognizing why you put restrictions on certain types of foods is key to overcoming the barrier that could be keeping you from fully recovering.

Third, you need to look at the big picture.

Take a look at what you’re eating over the course of a week. If you eating a diet consisting of 80% relatively “clean” foods (and by clean I mean mostly unprocessed or minimally processed foods) and 20% not-so-good-for-you-but-super-tasty foods, then I’d say you’re doing a great job of keeping your body AND your mind healthy!

Always, always, always look at the big picture. Hyper-focusing one meal leads to anxiety, stress & guilt. All things we DON’T want.

Lastly, remembering that you are worth breaking through the hold that HA has over you.

Conquering your fear of food is just one area, but it’s a big one! When you’re finally able to eat freely, with enjoyment AND give into your cravings, you no longer have to think about what you’re eating next or feel guilt for eating the “wrong” thing. Doing this will allow you to free up that space in your life to enjoy what’s really important.

This process isn’t easy, but it’s worth it! Give yourself time, grace & love. Remind yourself of how far you’ve come and know that each step you take (big or small) all adds up to the life you were meant to live…

XOXO,

~P

P.S. If you’re still feeling a little stressed about your nutrition during recovery, make sure to get your copy of The 28 Day Meal Plan to help you through!

 

What “True HA Recovery” means to Me…

With each woman that faces HA recovery, comes a different story and journey. The things that worked for me may not work for others and visa versa. There are different ideas and thoughts on what going “all in” looks like, when to seek out treatment and what’s most important when trying to recover from Hypothalamic Amenorrhea.

After going through my own journey and helping others to do the same, I’ve come to realize what “True HA Recovery” means to me. These are my opinions and I by no means want to discredit what recovery looks like to others, but my hope is to help those who are struggling to stay the course.

  • It’s giving 100% of yourself to yourself, putting yourself and your health above your looks and what you fear others will think & say.
  • It’s saying no to the negative thoughts about yourself and yes to self-love.
  • It’s treating yourself with grace and kindness, like you would your best friend.
  • It’s focusing on the life that awaits to get you through the hard days.
  • It’s looking in the mirror and seeing all your beauty, not your flaws.
  • It’s no longer being consumed by what and how much you eat.
  • It’s no longer exhausting yourself at the gym in order to achieve that “perfect body”.
  • It’s being grateful for the journey and the lessons it has to teach you.

True HA Recovery doesn’t mean that you’re cycling like clockwork and able to conceive naturally.

It’s means that your mind, heart & soul have healed to the point of releasing the negative self-talk and in it’s place self-love remains. It means that even though you may still have to seek treatment to become a momma, you will never fall back into your old ways.

It means that food & exercise no longer have a hold on you. You eat because food is nourishment to your body and enjoyable. You exercise to keep your organs, muscles and bones strong and healthy. Not to manipulate the scale.

True HA Recovery means you’re free from the weight HA brings and truly able to live life to it’s fullest.

And that is truly what I want for you, no matter how your journey ends. My hope is that you learn to love yourself enough to let go of the control you’ve had for so long and allow a new way of living to unfold.

If a girl like me can get through this, I have so much faith that you can too. Let go of what was and embrace what is to come. Leave the fear of the unknown behind and trust in your journey. Keep your eyes focused on healing your heart, mind & soul and your body will follow…

XOXO,

~P

Why recovering before having a baby matters.

For so many going through recovery from Hypothalamic Amenorrhea, having a baby is the end goal. The reason for turning their world upside down. I get the strong desire to be pregnant NOW and how that can keep some from fully recovering first, before seeking treatment. But it truly is so important to recover before having a baby and here’s why…

First and foremost, your future children.

They need a momma who no longer struggles with self-confidence. A momma who will teach them what it means to truly love and respect yourself. A momma who fought hard and came out a better person for it. A momma who will teach her children anything is possible, with hard work and determination.

I know for some, treatment is inevitable, but I still think you owe it to yourself and your future children to give recovery your all before taking that step.

So on the hard days, when you want to give up on recovery and turn to medication for a quick fix, remember your future children…what kind of momma do you want to be?

Second, your physical health.

I’ve seen it happen so many times before. Someone in the HA circle dips her toe in and goes half way, but the desire for a baby and fear of the unknown keep her from fully embracing the journey. She seeks treatment before fully recovering. She get’s pregnant. But her health has not improved.

So after the baby comes, so do her old patterns and habits. She’s back to square one. No period. Brittle hair & nails. Fear of food. Pushing herself to the max trying to lose the baby weight instead of spending time with her precious gift. Fighting her demons yet again.

Your physical health is worth this journey, even if you still have to seek treatment in the future. Getting yourself to a healthy, fertile place will enhance your life in countless ways long after your baby-making years. Put yourself and your health first sweet friend.

Lastly but just as important, your mental health.

I cannot stress this enough, recovery of your mental health is one of the best things your can do for yourself. When you get your mind in a good state, everything else falls into place. You will see your recovery for what it is: a beautiful journey. You will be able to overcome and accept the frustrations that come your way. And you will be grateful.

Getting your mind right & seeing yourself for who you truly are, will do wonders for your recovery. You will come out stronger and better than ever. It takes work and diligence, but the world that will open up for you when you get this part right is truly amazing.

So before you give up on your journey…

Remember these things. Hold tight to the truth of what I’m telling you and trust this process and it’s timing. I know how it feels to want a baby so badly it’s hard to see anything else. But I promise, fully recovering before having a baby matters. It truly does.

I wouldn’t be able to love my babies as fiercely as I do. Or love and respect myself the way I do now. I wouldn’t be proud of my body’s ability to heal after all the damage I had done.

Don’t give up, I have so much faith in you friend…

XOXO ,

~P

Your weight is just a number on the scale

It’s unfortunate that we place so much worth in what the scale says. We tie our happiness to a number we deem to be “good” and feel disgusted with ourselves if we go one pound above that number. We are bound by this idea of what we “should” weigh, but what we have to remember is our weight is just a number on the scale.

It does not dictate our worth. It does not make us beautiful. It does not make us loved.

It is simply a number. And a very flexible number at that. In a matter of hours it can shift a few pounds higher or lower. We eat a larger meal and O.M.G, don’t even think about stepping on the scale or it will mean additional punishment at the gym!

I remember weighing myself daily, first thing in the morning, before I ate because heaven forbid I weigh a pound or two higher than I did yesterday. I’m not sure where this magical number came from, you know the one that dictated my happiness for the day? But it was there, loud and clear and boy did it have a grip on my life.

It’s sad to think about all the time I let go to waste thinking about my weight.

It was all consuming and every action I did throughout my days was dictate by the number on the scale. What I ate, how much I exercised and if I would allow myself to enjoy a night out with friends. So so sad.

I can still remember when the idea that what the scale said no longer dictated my happiness. It was like this tether that had been keeping me tied to the scale finally broke and I no longer cared what it said. I no longer let it decide if it was going to be a good day or bad day or if I would need to put in extra hours at the gym.

Because it’s true, our weight really is just a number on the scale.

I am worthy because God says I am.

I am beautiful because I care for and respect the body I have been given.

I am loved because I love myself and in turn my love overflows onto others.

Break free from the idea that what you weigh matters. Get rid of the scale and release the tether it has on your life. Embrace the body you are in, respect it and care for it no matter what. Be confident in your skin because you are beautiful at any size. It’s what’s inside of you that counts, never forget that…

XOXO,

~P

Self Care Tips for HA Recovery

When you’ve lived under the dark cloud of Hypothalamic Amenorrhea, it can be easy to leave your self care at the door. The intense workouts & restrictive eating consume your life, leaving you to believe the lies that what you’re doing is healthy and good for you. My friend, that is so so false.

It wasn’t until I embarked on my journey, that I experienced what true self care really is. Below I’ll share with you ways to treat your body & mind with a kind and caring heart. Because really, that’s what HA recovery is all about: loving yourself and treating yourself with a tender heart.

Rest:

It’s not only important to make sure you’re getting to bed at a decent hour (aim for 8 hours of sleep a night if possible) but that you’re also finding moments of rest during your day. This can be hard, I know. With the busy lives we lead, finding rest can sometimes seem impossible. Take a look at your days and see where there are areas in your life that can give. Grab a good book or magazine, get comfy and let your body and mind revel in the relaxation!

Nourishment: 

Not only is it important to eat more during recovery, it’s also important to eat more often. Learning to nourish your body with good foods every few hours can often feel like a chore when going through recovery. But your body needs to know it’s safe. Some healing and comforting foods that I really enjoy are: chia tea lattes (the homemade kind with fresh ginger which is great for your digestion!); a mix of lightly salted nuts, dried cranberries & dark chocolate chips (lot’s of antioxidants and yummy goodness!); baked sweet potatoes topped with butter, nuts, cinnamon & maple syrup (hearty, comforting and filled with healthy nutrients!). These are just a few ideas, if you’re in need of more guidance please refer to my 28 Day Meal Plan.

Positive Thinking:

As you may have heard me say before, Mind Set during recovery is HUGE. I truly feel when you can get that right, everything else will fall into place and true healing can begin. I know seeing your body transform in ways you’ve never imagined can wreck havoc on your self esteem, but when we fill our minds with positive thoughts, eventually we start to believe them. Make a list of all the positive things recovery has brought to your life along with how you wish you saw yourself. Keep them in a place that you will see every day. Read them daily until you truly believe them. I promise your life will transform in the most beautiful way when you get your mindset right!

Gentle Movement:

The thought of no longer exercising can feel suffocating to some. I know for me it was. So if you feel the need to get your body moving, I’d highly recommend doing the most gentle movement you can: Yoga. Yoga has changed my life. It’s given exercise a whole new meaning. It’s no longer there to manipulate the scale, but to care for my body & mind in the most loving way. If you choose to add Yoga to your life, please make sure you find the programs that involve more gentle movements (no Yoga flows!), my all time favorites are HERE & HERE.

Breathing & Meditation:

It’s pretty amazing what can happen when you take the time to focus on your breath. The deep inhales and long exhales can center your body and instantly relieve stress. I suggest doing the 5-5-7 breath which is: breathing in for 5 seconds, holding for 5 and exhaling for 7. And if you have a few extra minutes, give meditation a try. I know it can feel a little weird, but it doesn’t have to be done perfectly. Simply sit in a comfortable place, free from distraction, close your eyes and think about the life you want to live free from HA. Envision how it will feel and what will open up for you. It’s truly life changing!

This is a season in your life where you take center stage.

You are the one to care and tend to.

You are the one you need to be gentle and loving towards.

You are worth it.

Embrace this season with open arms and allow your body & mind to be healed. A beautiful life awaits…

XOXO,

~P

What to Expect: Hypothalamic Amenorrhea Treatment & Recovery

Embarking on your recovery from Hypothalamic Amenorrhea, can be both freeing and terrifying. Often you have no idea what to expect on a day to day basis, which leaves you questioning if what your experiencing is normal. In an effort to help you in your journey to recovery, I’d like to share some of things you may not know…What to Expect: Hypothalamic Amenorrhea Treatment & Recovery.

There are a lot of things during recovery that in all honesty, aren’t so fun. But they are all normal and usually end within the first few weeks of recovery. Below, I’ll go through some of the most common…

Digestion:

Due to the volume and variety of food you’ll consume during your recovery, digestive issues tend to be a common complaint. Often, women will feel bloated most hours of the day and uncomfortable in their bodies. This is totally normal and will resolve it’s self with time.

Some ways to help the process is to take a probiotic and drinks LOTS of water ( warm lemon water is the best!). You can even try a mixture of apple cider vinegar & water to help with your stomach acid and digestion. I know how frustrating it can be, but rest assured that it will get better!

Appetite:

Once your body realizes you’re no longer in starvation mode, it will most likely go into a phase of extreme hunger. For many, this can be alarming especially if gaining weight is something you’re still having a hard time wrapping your brain around.

The weight may come on fast at first and it might seem like you’re hungry every couple of hours, but do your best to give in to the hunger and listen to your body. Eventually your hunger will normalize, and the weight gain will slow down too. Take this as a good sign and a great way to heal your body!

Exhaustion:

It might seem odd at first, but many also experience exhaustion when first reducing or cutting out exercise. You may find yourself tired all the time (even if you got 8+ hours of sleep) or unable to get off the couch once your settled. This too, is normal.

Once your body gets off the fast lane that you’ve been living on, it wants to relish in the rest and slower pace. Give in to it. Rest and know that this too, is just for a season. For some this may be hard, especially if being active is a part of life. But it’s so necessary for your body to get TRUE rest. It will thank you, I promise!

Now for the good stuff…

Nails & Hair:

I remember during my time with HA, just how brittle my nails were & how lifeless my hair was. At the time, I didn’t realize it was my lifestyle that was causing this, but shortly after I embarked on my journey to recovery I noticed a BIG change. My nails are now strong & grow SUPER fast, and my hair is shiny & full of life!

Sleep:

For years I was never much of a fan of sleep, mostly because I never slept all that well. Looking back now, I know it was due to my lack of fuel and rest that caused my sleep cycle to be all off. These days however, sleep is AMAZING! Shortly after I went “all in”, I noticed that I was getting into a much deeper sleep cycle and feeling well rested in the mornings.

Mental State:

This is a BIG one and probably my most favorite area of change. Prior to recovery, I was constantly in my head, thinking about what to eat next and when I would would exercise again. This caused my stress levels and anxiety to be on high, especially when my routine was off.

But once I got through the idea of recovery and what the process would entail, it was like I had this weight just drift right off my shoulders. Yes, there were still some days that the stress and frustration got to me, but it was no longer a daily thing that I carried around.

Embarking on your HA recovery journey isn’t easy, and often times it leaves you feeling like you have no idea what’s going on. I hope that after reading this post, you feel more prepared for what’s in store…and if you have any additional questions, please don’t hesitate to reach out!

XOXO,

~P

How to know if you’re suffering from Hypothalamic Amenorrhea

When you lose your period, your mind starts to spin wondering, what’s going on? You seek help from medical professionals only to be told you have “unexplained infertility” or to go on birth control pills to “jump-start” your period, but your left with the unknown of what’s really going on? Below, I’ll go through the signs & symptoms that will help you figure out if you’re suffering from Hypothalamic Amenorrhea.

When I think back to those first years during my struggle with infertility, I remember feeling a lot of stress and anxiety not knowing why I had suddenly lost my period. Every doctor I had seen up until that point would diagnose me with “unexplained infertility” which only fueled my worry.

If my doctors couldn’t figure out what was wrong with me, how was I ever going to get better?

Now looking back, I see the signs so clearly. If only I had known about HA back then, I could have saved myself years of heartache and pain. That’s what my hope for this post is, to save you from years of the unknown. To go confidently & boldly into recovery without a doubt in your mind. To live the life you were meant to live!

There are three major area’s I feel are key to knowing if you have HA, beside the obvious of not having a period. They are your relationship to Food, Exercise & Your Body.

Your relationship to food:

The way you view food can be a big red flag to knowing if you have HA. If you find yourself doing the following, it’s time for a change!

  • Checking restaurant menus before you leave your house to see which item has the least amount of calories as well as figuring out how you can alter it to reduce the calories even more.
  • Restricting your calories to 1000-1200 (or less) a day and keeping a running tally in your head at all times.
  • Not allowing yourself to eat certain “forbidden” foods or restricting a certain type of food (ie: carbs. fat etc…) & feeling extreme guilt when you do happen to eat one of these forbidden foods.
  • Eating before you head to a social event so that you don’t have to eat what is being served for fear of too many calories or fat.

Your relationship to Exercise:

Exercise is meant to be a healthy addition to our daily lives, but can take a quick turn for the worst causing more damage than good before we know it! Here are some signs that your workout regimen might be affecting your fertility:

  • If you work out at intense levels for long periods of time ( 1-2+ hours, 5+ days a week) without refueling your body properly.
  • If you feel extreme guilt for missing a workout or taking a rest day.
  • If your rest days consist of walking or doing yoga.
  • If you workout on vacation even if you’d rather be sleeping in and enjoying your trip.
  • If you work out extra hard on days after you’ve “splurged” the night before.
  • If you work out on days when you’re feeling sick or exhausted because you fear gaining weight.

Your relationship to your body:

Most women have areas of their body that they’d like to change or times when they don’t feel so confident in the outfit they are wearing, but there’s a line that can be easily crossed when it comes to your relationship with your body. Here’s are some red flags to look for:

  • Not allowing your body weight to go above a certain number for fear of being overweight.
  • Never being happy with what you see in the mirror no matter how small you are.
  • Always finding a flaw that needs to be changed.
  • Not feeling confident in your body no matter what you wear.

If you’re struggling in any or all of these areas, then it’s time to seek help.

A good place to start is to get a blood panel done by your doctor to see where your hormone levels are. You’ll also want to look into make some lifestyle changes to help you towards the road to recovery (read this & this to get started!). As well as find a community like The HA Sisterhood, filled with women that “get it” and can provide encouragement and support!

Coming to the realization that you have HA, can be a scary place to be in. The unknown and going against everything you’ve built your life around can make you feel as though you can’t breath. But friend, I’m here to tell you that you CAN get through this. An the life you get to live not bound by HA is so incredibly freeing and beautiful…

I have so much faith in you!

XOXO,

~P

***P.S. These opinions are all my own, for an official diagnosis you’ll want to contact a medical professional.***

Fitness Professionals: Hypothalamic Amenorrhea Treatment & Recovery

For most women going through recovery from Hypothalamic Amenorrhea, cutting out exercise isn’t easy, but it’s doable. But what about those who are Fitness Professionals? When you’re working in the fitness industry training clients or teaching classes, cutting out exercise just isn’t realistic. Below I’ll go through the keys to staying on track with your recovery, while working as a Fitness Professional.

Diet:

It’s important to make sure you’re making up for the additional calories you’re burning if you’re working in the fitness industry. For most going through HA Recovery, the recommended amount to consume is 2500-3000 calories a day, but for fitness professionals my recommendation would be 3000-3500 calories a day. I know this might sound scary, but it is CRUCIAL to your recovery and your health.

You can do this by eating quality foods which will be excellent for your hormone production as well as keep you from feeling like you’re completely letting yourself go. Make sure you’re adding in carbohydrates & healthy fats with each meal and snack as well to keep your hormone levels from dipping too much. If you’re having trouble figuring out which foods to eat, check out this post.

Exercise:

This area is definitely going to be the toughest for you to balance, so the best place to start is to cut out cardio. If that’s not realistic, then cutting down your intensity level and time significantly will help. That goes for resistance training too, cutting back on the time and intensity will make a BIG difference!

**You’ll also want to make sure you’re building in as many rest days as possible. And walking doesn’t count as a rest day 😉

Stress:

Reducing your stress level is another key component to getting your hormones back on track. When your body is under stress (caused by under-eating, over-exercising etc…) this will force your body to go into a “fight or flight” mode, which signals to your body that it is not safe to reproduce. Staying in this mode for too long will shut down the production of hormones necessary for you to have a menstrual cycle.

Some ways to reduce stress are:

  • Breathing exercises
  • Meditation
  • Circle & Bloom audio
  • Building time into your schedule for self-care (massage, pedicures, coffee with friends etc…)

I hope you’ve found these tips helpful! I know what it’s like to work as a fitness professional (I used to be a personal trainer) and feel the pressures of having to look a certain way in order for your clients to take you seriously. But your health & fertility is far more important than what others think and I’d bet that your clients will feel more comfortable with you, if they see you’re human and not the image of perfection like they see on TV and in magazines.

You got this girl!

XOXO,

~P

P.S. The information in this post are from my past experience and are my own personal opinion, for a specifically designed plan make sure to contact your doctor or nutritionist.

 

Daily Affirmations for HA Recovery

When I think about my life during HA recovery and how I got through the mental struggles, I remember the things I told myself over and over, until I believed them. Below I’d like to share with you how I got through and my Daily Affirmations for HA Recovery.

Mirror, mirror, mirror on the wall
Tellin’ those lies, pointing out your flaws
That isn’t who you are
That isn’t who you are

It might be hard to hear,
But let me tell you, dear
If you could see what I can see, I know you would believe
That isn’t who you are
There’s more to who you are

{Priceless by For King & Country}

I remember the thoughts so clearly…”When I lose __ lbs, then I will be truly happy”, “When I tighten up ___, then I will love my body”, “When I can fit into a size __, then I will be beautiful”.

Lies. They’re all lies. A decade later and I have finally learned the truth behind the girl I see in the mirror. I am beautiful, I am worthy and I love my body. Not because I’m a certain weight. Not because I fit into a certain size. Not because I’m tightened or toned. It’s because I am me, the girl God created in His own image. The daughter He loved so dearly, He would allow me to walk this journey to the truth so that I could be full of love and gratefulness.

It’s heartbreaking that so many women see those lies when they look in the mirror. Is it society? Is it how they were raised? Is it their own lack of self worth? It’s so many things. But sweet sisters, I’m here to tell you that so much lies ahead of you when you release those lies and cling to the truth. YOU are beautiful. YOU are worthy. And you can learn to LOVE your body.

The next time you look in the mirror, tell yourself this…

I am beautiful.

The scale does not dictate my worth.

The size of my clothes doesn’t make others love me more or less.

I will respect my body by nourishing it with good food and rest.

The dimples and squishiness are a sign of a fertile and healthy body.

My body is only temporary, but the joy that comes with loving myself lasts a lifetime.

I love what my body can do when I treat it right.

I love myself.

I love my body.

Learning to love your body doesn’t happen overnight, but with each step you take, you will get to that place of acceptance and love. It takes a conscious effort to rewrite the way you view yourself. To stop the negative thoughts and redirect them towards love. To see your body for all that it is capable of when you honor and respect it. To let go of the desire to look a certain way and learn to love the way God created you.

I have so much faith in you. I know that you will learn to love the girl you see when you look in the mirror…

Because that girl has so much life to live. And to truly live it. To be present with her thoughts and those around her. To be confident and comfortable in her own skin. To look at herself in the mirror with wonder and awe at such an amazing creation.

You’ve got this my sweet friend. Never give up, life is too sweet on the other side…

XOXO,

~P

P.S. If you’re struggling with truly believing this for yourself, I’d love to be there for you! Click HERE to learn more about my 1:1 coaching program and schedule your FREE session.

Returning to normal…Post HA Recovery

When you make the decision to go “all in”, you take some extremes that you normally wouldn’t do in your daily life like going cold turkey with exercise or eating 2-3 times more than you ever have. This can bring some feelings of fear…fear that this is what your new way of living will always look like, fear that you may never get to exercise again or fear that you’ll always have to have a high calorie diet. So I thought it would be helpful to give you an idea of what life looks like…post HA Recovery.

I’ll admit, post recovery can be tricky. But that doesn’t mean your life will always have to be all or nothing.

If you truly enjoy exercise, you will be able to reintroduce it back into your life, but it’ll have to be in baby steps. Your body needs to know that it can trust that you won’t bring it back to starvation and exhaustion. Below are a few steps I took when I started to introduce exercise back in post recovery:

  • Start Slow: Start with 2-3 days for at least 1-2 cycles before increasing the number of days.
  • Add 1 Day at a Time: Once you get to the point where you know your body is ok with 2-3 days of exercise, you can add 1 additional day and keep it at that for 1-2 cycles to see how your body responds before adding any more.
  • Low Intensity: I highly recommend starting with things like Yoga, Walking or Light Resistance weights before moving onto more intense exercise like Running or HIIT classes. Going too intense too soon can cause some major setbacks in your recovery.
  • Reduced Time: Starting with 20-30 min is going to be VERY important when you start to add exercise back in. I learned this the hard way and it resulted in a 45 day cycle. Remember, your body needs rest and nourishment…30 min may not seem like very much, but I promise you’ll still get all the health benefits without putting your cycle in jeopardy.

Once you’ve found the right amount of days, time & intensity for your body, I would keep it at that for a few months or until your cycles are stable before changing things up! It may take longer than you want, but eventually you will get to a place that feels good for you AND your body.

Now, let’s talk about food…

From the many women I’ve spoke to about Hypothalamic Amenorrhea and going through it myself, “getting” to eat 2-3 times more than you’re used to can get old real quick! You may feel like your day is filled with eating, eating & more eating.

Yes, consuming large amounts of high quality fats, proteins & carbs is VERY important for recovery, but it won’t always have to hold such a high priority in your life. Eventually your body weight will get to the maintenance “safe” weight and you will no longer need to fill yourself to the max.

When you get to that safe weight, you’ll be able to rely more on your body’s hunger cues and fullness scale. I still recommend sticking to balanced meals & snack that include fat, protein & carbs, but you can scale back a bit on the amount. Just make sure you’re continuing to stay aware of your cycle and if cutting back is having an effect…(and don’t forget to continue to enjoy those treats too!)

I hope these tips helped if you’re in the post recovery stage or close to it. Please let me know if you have any additional questions or feel free to email me for more specific recommendations!

XOXO,

~P