Period Back After 3+ Years: Recovering From Hypothalamic Amenorrhea

How I recovered my period after years of over-exercising and under-eating. A personal journey of healing through proper nutrition, rest, and stress reduction.”

Background

I lost my period back at the beginning of 2022. Before this event, I was on a weight loss journey to fit societal beauty standards; my self-esteem hit rock bottom, and I was determined to do everything in my power to become “skinny”. During this time, I was putting my body through immense stress by eating significantly below my healthy caloric intake and exercising for several hours daily. I would do fasted workouts every morning would increase my cortisol (stress hormone) even more.

My body never got a break. My hands were always cold, my energy was constantly low, and I had trouble falling asleep, which were all signs my body went into internal shock. My BMI (body mass index) went from overweight to underweight in a couple of years, my lowest being 92 pounds (I’m 5 feet 2 inches).

When I lost my period, I was completely unaware of how serious my body’s condition was. Losing your period is NOT something to be taken lightly. It signifies that your body no longer feels “safe” to regulate your reproductive system, and that organ is completely shut down to fuel your other essential organs with limited calories.

Now, I am at a healthy weight, a weight that is perfect for ME and what MY body needs. Listen to your body’s needs and don’t let others determine for you.

EAT MORE!!

To get your period back, you MUST increase your caloric intake. Your body has been so deprived of food, it needs energy to help make your systems/organs function once again. Typically, the recommended caloric intake for those in recovery is 2500+, but please note that some people will need significantly more than the recommended amount. There is no fixed number of calories you should be eating, everyone is different.

During my recovery, I saw the most progress when I completely stopped counting calories and ate intuitively. Intuitive eating is when you listen to your body’s natural hunger and fullness cues without any restrictions. I ate what felt right, and I allowed my body to have what it craved.

Focused specifically on incorporating healthy fats AND carbs every day into meals/snacks. These food groups have been typically avoided and demonized in modern diets, however, they are extremely important.

• Fats are the building blocks for hormonal balance and overall health
• Carbs are the primary energy source for our bodies.

Healthy Fats examples:

• Avocado
• Nuts
• Salmon
• Olive Oil
• Cheese
• Egg yolks

Reduce Exercise

When I went into recovery and made my goal to get my period back, I first cut back on my exercise activities. This transition for me was gradual; I went from going to the gym 5-6 times a week to 3 times a week, and eventually completely stopped going to the gym. My old workout routine consisted of weight training for each muscle group and going on the treadmill, each session lasted about 2 hours. Now, my only form of exercise has been walking, no weight lifting, no running.

If you want to get your period back as quickly as possible, I would recommend COMPLETELY stopping cardiovascular, HITT, or any other high-intensity workouts. The more stress you put on your body, the longer recovery will take. You need to conserve energy for your body to rebuild itself, not deplete it more.

I’m not saying you have to completely stop physical activities. Believe me, I get it. I felt extremely repelled to stop exercising after it had been ingrained in my routine for so long. But it is CRUCIAL for you to reduce your workouts as much as you can.

Stress Levels

Stress plays a huge factor in abnormality/loss of the menstrual cycle. To put it simply, stress increases your cortisol, decreases reproductive hormone regulations, decreases ovulation, and irregular/missed periods.

Ask yourself these questions:

Reducing stress is vital for both your mental and physical health. Chronic stress leads to other serious health conditions, such as increased risk of anxiety, depression, heart problems, and weakens your immune system.

Conclusion

I got my period back by nourishing my body and stopped calorie counting altogether. I prioritized intuitive eating and eating plenty of healthy fats and carbohydrates. I reduced my exercise, transitioning from intense daily workouts to gentle movement. I worked on lowering my stress levels by improving my sleep and listening to my emotional needs. The biggest shift came from letting go of control and allowing my body to feel safe again through patience, consistency, and self-compassion.

Losing your period is your body’s way of telling you that something is seriously off balance. It’s not just about hormones, it’s about your body being in survival mode. I know firsthand how hard it is to break free from the mindset of diet culture and overexercising, but your health and happiness are worth so much more than a number on the scale. Feed your body, rest without guilt, and trust the process. Your body wants to heal—it just needs the right environment to feel safe again. You are not alone, and full recovery is possible. Keep going!!