229. How I Reversed My Low Bone Mineral Density After an Eating Disorder and Hypothalamic Amenorrhea
Welcome back to the channel! In this episode I share my personal journey of how I reversed osteopenia (low bone mineral density) after an eating disorder and 10 years with a missing period. I share the exact steps I took to achieve normal bone mineral density including regaining my menstrual cycle and recovering from hypothalamic amenorrhea, engaging in progressive overload and strength training for bone health, focusing on nutrition like having enough calcium each day and the correct balance of macronutrients, prioritising rest and recovery, ensuring energy available and good vitamin D levels, and practicing patience for long-term improvement. Some key moments from the episode include: 00:00 Introduction and Receiving My Osteopenia Diagnosis 05:34 Regaining Menstrual Cycle and Estrogen Levels for Healthy Bones 08:23 Progressive Overload and Strength Training to Increase Bone Mineral Density 10:26 Nutrition and Building Blocks for Bone Health 14:31 Rest and Recovery 16:24 Energy Availability and Vitamin D for Bone Health 18:18 Patience and Long-Term Improvement 20:12 Conclusion and Support Programs This is just my personal experience and is not intended as medical advice so please seek professional support if you have been diagnosed with low bone mineral density. ❤️ Join my newsletter list for weekly motivation and inspiration and you'll also receive a FREE copy of my eBook "Body Confidence (for life!) guide" ❤️ Ready to get your period back? Join the next round of Healing Hypothalamic Amenorrhea! ❤️ Want support to reverse low bone density? Check out our 1:1 online personal training program Better Balance Training. ❤️ 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. ❤️ Connect with Sarah on social media by following me on Instagram, Tiktok or Youtube