Get Your Period Back: HA, RED-S And Disordered Eating | With Elle Kelly

Get Your Period Back: HA, RED-S And Disordered Eating | With Elle Kelly

In this episode of Food is Food, Talia sits down with sports nutritionist & disordered eating dietitian Elle Kelly to chat about hypothalamic amenorrhea (HA), RED-S, low energy availability, and the impact of under-fuelling on the body.  They discuss why losing your period can happen at any body size, the role of carbohydrates and energy distribution in recovery, and why getting your period back is about so much more than fertility. This conversation also challenges common misconceptions around exercise, calorie targets, and what “healthy” really looks like. Episodes drop every Thursday. What You’ll Learn: *  What hypothalamic amenorrhea (HA) and RED-S actually are  *  Why period loss can happen at any weight or body size  *  The hidden signs of low energy availability beyond losing your period  *  Why carbohydrates and adequate fuelling matter for hormone health  *  The importance of energy distribution throughout the day  *  Whether you really need to stop exercising to recover your cycle  *  Why getting your period back is about overall health — not just fertility  Resources & Links: * Follow Elle Kelly on Instagram: @ellekellynutrition  * Elle's email: elle@eknutrition.com [elle@eknutrition.com] About our Guest: Elle is a registered dietitian and sports dietitian specialising in disordered eating, sports nutrition & period recovery. After working in acute eating disorders and whilst doing her masters in sports nutrition, Elle recognised the crossover of disordered eating in the athlete space and has spent the last few years growing her clinic and developing the Refuel & Revive program which supports active women and athletes to develop a healthy relationship with food, exercise and their bodies, so they can get their period back to support their performance and life.  Episode Timestamps: 00:00 – Welcome & introduction  02:00 – What is hypothalamic amenorrhea (HA)?  05:15 – Understanding a “normal” menstrual cycle  08:15 – HA vs RED-S: what’s the difference?  13:00 – Is 2500 calories enough to recover your period?  16:00 – Carbohydrates, exercise & hormone health  21:00 – Energy distribution and under-fuelling throughout the day  24:15 – Do you need to stop exercising to recover your period?  28:50 – Why recovery isn’t just about energy in vs energy out  29:30 – “Why would I want my period back?” Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

What the Minnesota Starvation Study Teaches Us About Eating Disorders

In this episode of Food is Food, Talia breaks down one of the most important studies in eating disorder research — the Minnesota Starvation Experiment, led by Ancel Keys in 1944. This is one of Talia's favourite topics to discuss in clinic, and she gets vulnerable about a major gap in her own knowledge: the fourth phase of the study, which most clinicians don't talk about.  From the physical and psychological impact of restriction, to the emergence of binge eating and purging behaviours in men with no prior history of eating disorders, this episode is essential listening for anyone in recovery from an eating disorder, working through disordered eating, or simply wanting to understand what under-eating does to the human body and mind. Episodes drop every Thursday. What You’ll Learn: * The four phases of the Minnesota Starvation Experiment and the physical, psychological and behaviour changes that occur in semi-starvation * The biology of "Food Obsession": learn why hoarding recipes, dreaming of food, and ritualistic eating are often biological responses to malnutrition rather than personality traits or the eating disorder itself.  * Understanding Compensatory Hyperphagia: the "unsatiable" hunger that often follows a period of restriction * Using the landmark 1944 study to understand that physical and psychological symptoms of starvation are reversible through consistent, adequate nutritional rehabilitation.  Key Research Referenced: * Keys, A., Brozek, J., Henschel, A., Mickelson, O., & Taylor, H.L. (1950). The biology of human starvation (Vols. 1–2). University of Minnesota Press. * Kalm, L.M. & Semba, R.D. (2005). They starved so that others be better fed: Remembering Ancel Keys and the Minnesota Experiment. Journal of Nutrition, 135(6), 1347–1352. * Dulloo AG. Physiology of weight regain: Lessons from the classic Minnesota Starvation Experiment on human body composition regulation. Obesity Reviews. 2021;22(S2):e13189. https://doi.org/10.1111/obr.13189DULLOO [https://doi.org/10.1111/obr.13189DULLOO] * Tucker, T. (2007). The great starvation experiment: Ancel Keys and the men who starved for science. Minneapolis, MN: University of Minnesota Press. Episode Timestamps: * 00:00 – Welcome & introduction to the Minnesota Semi-Starvation Study.  * 04:05 – Phase 1: The Control Period.  * 06:25 – Phase 2: The Semi-Starvation Period. The physical and psychological impact of undereating * 12:24 – Phase 2: Behavioral changes * 16:40 – Phase 3: Controlled Rehabilitation. Why low-calorie "re-feeding" didn't work and the need for high energy intake.  * 21:00 – Phase 4: The Unrestricted Phase. Compensatory hyperphagia and the reality of extreme hunger.  * 25:46 – Long-term Follow-up. Insights on weight overshoot, body composition, and total symptom reversal.  * 33:27 – Closing thoughts: Finding hope in nutritional rehabilitation.  Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

The Hidden Impact of Undereating: Bone Health and Hormones | With Dr. Nicky Keay

In this episode, Talia is joined by Dr Nicky Keay to explore the often overlooked consequences of under-eating and over-exercise on hormones and bone health. Together, they unpack how low energy availability can disrupt the menstrual cycle, reduce estrogen and impact bone health. They also discuss DEXA scans, osteoporosis, HRT and REDS. What You’ll Learn: * The hormonal consequences of under-fuelling and over-exercising * The link between amenorrhoea, low oestrogen, and bone health * The difference between osteopenia and osteoporosis * The latest guidance around HRT for functional hypothalamic amenorrhoea * Blood tests that may be useful when assessing REDS and bone health Resources & Links: * Dr Nicola Keay’s website: www.nickykeayfitness.com [http://www.nickykeayfitness.com]  * Dr Nicola Keay on social media: @drnikkikeay [https://www.instagram.com/drnickykeay/]  * Personal Energy Availability Questionnaire (PEAQ): https://mypeaq.streamlit.app/ [https://mypeaq.streamlit.app/]  * Books by Dr Nicola Keay: * Hormones, Health and Human Potential * Myths of Menopause About our guest: Nicky is a medical doctor specialising in exercise endocrinology. Nicky’s clinical endocrine work provides personalised approach for hormone health, offering health advisory appointments, with a focus for those experiencing relative energy deficiency in sport (REDs) and women experiencing perimenopause and menopause.  Based on her research into REDs, Nicky developed the free online personal availability questionnaire (PEAQ). Nicky is medical advisor to Scottish Ballet and offers talks on a variety of hormone topics at international conferences for organisations and groups. Nicky is the author of “Hormones, Health and Human Potential” and editor of “Myths of Menopause”.  Episode Timestamps: 00:00 – Introduction 00:32 – How under-eating and over-exercise affect hormones 02:57 – Why periods may stop when the body is conserving energy 05:30 – What DEXA scans can and cannot tell us 08:38 – Understanding osteopenia, osteoporosis, Z-scores and T-scores 27:45 – Can osteoporosis be improved? 37:34 – What HRT is and when it may be indicated 42:22 – Why the oral contraceptive pill is not bone-protective in FHA 52:28 – Helpful blood markers for REDs and bone health 56:08 – Why vitamin D matters more than “normal range” alone Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

The Gut-Brain Connection: Digestive Issues And Eating Disorder Recovery | With Marci Evans

Digestive symptoms are one of the most common — and misunderstood — experiences in eating disorder recovery. In this episode, Talia is joined by eating disorder dietitian Marci Evans to unpack the complex relationship between restrictive eating, IBS symptoms, the nervous system, and gut health. This episode is for anyone navigating bloating, constipation, gastroparesis, IBS symptoms, or digestive discomfort in recovery — and for clinicians wanting a deeper understanding of the gut-brain connection in eating disorder care. Episodes drop every Thursday. What You’ll Learn: * Why digestive symptoms are so common in eating disorders and disordered eating * The connection between the nervous system, anxiety, stress, and gut function * Why under-eating and restrictive diets can worsen IBS-like symptoms * Practical tools to support digestion without food restriction Resources & Links: * Website: http://www.marcird.com/marcird.com [http://marcird.com] (including clinician training and workshops) * Instagram: @marciRD [https://www.instagram.com/marciRD] * Free Resource: marcird.com/_resources/23tools [http://marcird.com/_resources/23tools] About our Guest: Marci Evans is a Certified Eating Disorder Registered Dietitian and Supervisor (CEDS-C) and a Certified Intuitive Eating Counselor practicing from a weight-inclusive, anti-oppression lens.  She has dedicated her career to counseling, supervising, and teaching in the field of eating disorders.  She launched the Food and Body Image Healers® Training Institute in 2015, an online platform helping dietitians and clinicians build the skills to specialise in eating disorder care. Since then, more than 3500 clinicians have taken her nutrition counseling and body image courses and focused workshops.  Marci continues to lead a weight-inclusive private practice, teaches graduate-level nutrition counseling at Simmons University, and has a forthcoming book, Nourishing Recovery: A New Integrated Approach to Nutritional Care for Eating Disorders. Episode Timestamps:  00:00 – Welcome & introduction  01:48 – Why digestive issues are so common in eating disorders  03:29 – The “chicken or egg” relationship between IBS and eating disorders  09:25 – The gut-brain connection: stress, anxiety & digestion  14:29 – Gut-directed hypnotherapy & non-diet approaches to IBS symptoms  16:20 – Low FODMAP diets in eating disorder recovery  22:09 – Nervous system regulation tools  25:30 – Exercise, undernourishment & pelvic floor health  32:08 – Are digestive symptoms always reversible in recovery?  36:21 – Food intolerance testing: what’s evidence-based?  42:29 – Bloating, constipation & practical digestive support tools  46:26 – Free resources for clinicians & recovery support Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

Understanding the Spectrum: Disordered Eating vs Eating Disorder

In this episode of Food is Food, Talia clarifies the differences between disordered eating and eating disorders, emphasising the importance of recognising signs and seeking support. It explores the spectrum of eating behaviors, diagnostic criteria, and factors contributing to eating disorders, providing valuable insights for anyone concerned about their relationship with food. Episodes drop every Thursday. What You’ll Learn: * Difference between disordered eating and eating disorders * Spectrum of eating behaviours from intuitive eating to clinical diagnosis * Factors contributing to eating disorders: biological, psychological, sociocultural * Importance of seeking support early * Impact of diet culture and societal pressures Resources & Links: * DSM-5 Criteria for Eating Disorders - https://www.psychiatry.org/psychiatrists/practice/dsm [https://www.psychiatry.org/psychiatrists/practice/dsm]  * Butterfly Foundation Australia - https://butterfly.org.au/ [https://butterfly.org.au/]  * Beat UK: https://www.beateatingdisorders.org.uk/ [https://www.beateatingdisorders.org.uk/]  * Free Resource List: https://www.taliacecchele.com/freebies [https://www.taliacecchele.com/freebies]  * Ellyn Satter Normal Eating Definition: https://www.ellynsatterinstitute.org/how-to-eat/normal-eating/ [https://www.ellynsatterinstitute.org/how-to-eat/normal-eating/]   Episode Timestamps:  00:00 – Welcome & introduction  02:30 – How common eating disorders really are  04:50 – Understanding diagnoses & overlap between eating disorders  09:35 – Why disordered eating is hard to define  11:30 – The spectrum: from intuitive eating to eating disorders  12:20 – The “3 Ps” model: why eating disorders develop  15:35 – Barriers to seeking support & cultural considerations  18:30 – What is disordered eating? Signs to look out for  21:10 – The role of intention behind food behaviours  22:50 – What “normal eating” actually looks like  25:10 – How disordered eating can develop into an eating disorder  26:40 – Final thoughts: when to seek support Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.