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.

For help recovering your period check out our group coaching program here: https://sarahlizking.thinkific.com/co...

For help with strength training to reverse low bone mineral density see our Better Balance Training program here: https://sarahlizking.com/better-balan...

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