Hailee Womens health coach

READ MEEEE⬇️⬇️⬇️

You may be thinking you need to sit yo ass on the couch and eat the fridge in recovery because Susan on Reddit got her period back that way and now you think that’s the only way..

Welp, here to tell you all of my clients get their periods back doing 8-12k steps a day because it keeps us sane. I’ll be the last one to tell you that this period recovery thing has to be the only thing you think about 24/7 because that’s just FU***NG STUPID! There’s so much more to life than this blip in time (like 3-6months) where you intentionally go into a surplus for good reason.

BUT with that said, we need a surplus of calories to make your body feel safe and in a net positive. Steps get tricky when they inflict on your energy balance

❌ like you walk off the cals you add in (compensate)
❌ you have an unrealistic step number you need to hit
❌ steps has become a game you can’t lose

So for those of you who are trying to decrease step count to that 8-12k range so you aren’t impacting your energy balance negatively here’s how I tell clients to

➡️ sleep in. Cut your morning walk from 1 hour to 20 mins
➡️ skip the post workout cardio
➡️ park closer to the grocery store
➡️ take transit
➡️ stop fidgeting
➡️ take your watch off for a week and see how you feel

One thing I see a lot of in the ED community is demonizing all and any “diet advice” and steps have become kinda like diet advice so they get based on

BUT I like to call myself a hybrid coach where we shift “diet advice” (that is actually good for you) and reframe it into health over transactional calorie burn

If you resonate with that make sure you save this and follow Hailee 🍑 Online womens health coach | Hypothalamic amenorrhea for mooooreeeee

STOP WITH THE VOLUME EATING ❌❌❌

Ps you don’t have to exercise off the extra food it’s besides the point of “energy balance”

Sometimes you just need someone to give you permission 😘

Whose watching?

1. Commitment to see things through

The biggest predictor of hitting literally any goal is the ability to finish what you start. HA recovery is not a 4-week protocol. Your body is deciding whether it’s safe enough to reproduce — that decision gets made over months of consistent evidence, not one good week followed by a “just checking” restriction. Dont just commit for a few months - commit till youre done

2. The ability to be “bad” at something

You’re a high achiever youre also likely avoidant of things that are overwhelming. That’s exactly why you’re here. But recovery is going to ask you to be genuinely bad at rest, bad at eating without tracking, bad at not knowing your numbers. BAD at loving your body how it is. If you need to perform recovery perfectly, you’re just doing the same thing in a new outfit.

3. Coachable and curious

The women who recover ask “why is that happening?” instead of “how do I make that stop?” Bloating, hunger, water weight, mood swings — these aren’t failures, they’re data. Curiosity keeps you in the process. Judgment pulls you out of it.

4. Ready to change — not just saying you are

There’s a version of this where you tell me you’ll do anything to get your cycle back, and then negotiate every single thing I ask you to change. Wanting the outcome isn’t the same as being willing to change the inputs that created it. Your period left because of the way you were living. It comes back when that changes.

5. Open to uncertainty

I cannot tell you which cycle it comes back on. Nobody can. What I can tell you is what conditions make it possible — sufficient energy, all foods allowed, stress your nervous system can actually handle. If you need a guaranteed timeline before you’ll start, you’ll stay exactly where you are.
Notice what’s not on this list: a specific calorie number, a specific workout, a supplement.

Because recovery isn’t an information problem. It’s a willingness problem. Knowing what to do and doing it are 2 completely different beasts and thats where the behaviour change comes in

Comment METHOD and I’ll send you the SAFE framework 🤍

HOW MANY CALS DO YOU NEED?!⬇️

You’ve all heard me talk about energy availability and if you havent - hit the follow button because its going to make you understand a heck of a lot more than “just eat 2500 calories”

low energy availability → the brain suppresses GnRH pulses → LH and FSH drop → estrogen falls → no ovulation, no period. This is functional hypothalamic amenorrhea — “functional” meaning nothing is broken; the system is deliberately switched off and can be switched back on by restoring energy.

Hypothalamic amenorrhea is getting a lot of traction lately which i love because it breeds awareness of it but it can be very confusing for yall going through it and BY FAARRRRR the most asked question i get is

“Hailee tell me how much i need to eat”

To which i give you the most annoying answer ever because you are not me or my client BUT this is a good calculation to give you an estimate on how much you need to aim for FOR YOUUUU

Meet a hypothetical client: 30 years old, 60 kg (132 lb), ~25% body fat → 45 kg of fat-free mass.

FFM is calculated by taking your weight in kg and subtracting the fat mass so for this example:
60 x 0.25 = 15kg
60-15 = 45kg FFM

She eats 2,000 kcal/day and her weight is dead stable. By every “maintenance” definition, she’s eating enough. But she trains hard and burns ~500 kcal/day in exercise.

EA = (2,000 − 500) ÷ 45 = 33 kcal/kg FFM/day

She’s weight-stable and sitting right at the edge of the danger zone. To reach the ~45 kcal/kg associated with a
healthy cycle, she’d need:

(45 × 45) + 500 = ~2,525 kcal/day

DISCLAIMER: your body is not a calculation this is just a good ballpark to know how tf much you actually need to eat to restore functioning as an estimate

Save this for your own info and follow for more clear directions on period REGAIN AND MAINTENANCE

My fridge used to be EMPTY

By far one of the biggest shifts i made in period recovery was HONESTLY just making more dense foods more available to me.

I used to just buy “diet foods” or low fat, low carb versions of things because I loved to feel full and satisfied but I didn’t want the calories…

Until i was deep in period recovery and I needed a way to get in enough food to hit my goals WHILE keeping the bloating manageable, so I turned to higher cal foods like

Bagels > rice cakes
PB > powdered PB
Oats
Milk > almond milk
Fattier meat > chicken breast

I got my period back making these swaps but the chaos doesnt end there…

I spent nearly 4 years thinking high fat, high carb, and sugar was BAAAADDD so when i started incorporating these foods i fell into an all or nothing mindset that lead to binge eating

I had my period back, but now i couldnt stop eating because of the moral relationship i had with food…

If you struggle with binging post period recovery - comment “BINGE” ill send you the low down of how i stopped for good!

EXPLAINEDDD HERE⬇️⬇️

❌SCROLLING VS GETTING OUTSIDE✅

There was a study done in fiji in 1998 on the negative body image effects of introducing TV to women. With the exposure to media negative body image increased, disordered eating patterns increased, and to this day still holds true for a lot of us

Your PHONE is also a part of your environment that you choose to be a part of so if you feel like you are constantly comparing yourself to others, perhaps you need a new hoby

❌I CANT VS TRUST✅

Holy heck was this one a hard one to learn myself but at some point you have to stop letting fear run the show. YOU HAVE NO IDEA if you will actually hate your body with more weight (usually you dont and you are actually more capable of handling it than you think) but having some blind faith allows you to take that very hard first step

❌CLEAN VS REAL✅

MMKER I see a lot of WIEIAD for period recovery and low and behold a lot of them are trying to do it the healthy way which honestly - we all start with am i right? BUT rarely end that way.

I am all for healthy eating and fuelling your body with NUTIENTS but when your new obsession is trying to do recovery the best most perfect way possible - now thats a problem

❌CARBS FROM VEG VS ACTUALY CARBS✅

Veggies arent carbs (they are but not in period recovery) you want to fill your plate with realllll starchy carbs to fuel your body enough to feel safe enough to bring your period back so if youre the one filling half your plate with greens - swap some for some starch!

Follow for more period recovery TINGSSSS

EXPLAINED HERE

I was stuck for soo long thinking i could just bump my calories up to 1800-1900 (my perceived maintenance) and my period would come back…

Lo and behold, a few months of that and nothing happened because FIRST OFF, I was simultaneously increasing my output and SECONDLY

YOU NEED A SURPLUS to kickstart your cycle again not just maintenance cals because your body needs resources

You may also need to cut back on exercises OR if its in a reasonable place at least dont increase it when you increase calories - if you do that youre missing the plot

And then the stress component is probably the most contriversial one that a lot of you message me about asking

“Hailee, like do i just need to lower my stress levels and that will bring my period back?” Ill call it out right now thats usually a fear based question because you dont want to push food past where youre comfortable but my honest answer goes like this:

Yes stress plays a roll the constant micro managing of calories, the constant calculation, the guilt, the body appropriation are all grasps for control. They are also stressors you may not view as such but healing your relationship with food INCLUDES reducing that chokehold you have on controlling your body

You dont need to quit your job or go on vacation to get your period back - you need to make your mind a more calm place to live

Follow for more non bs period recovery tipsssss

SAFEmethod