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Unrestrict-ED

Emily and Han

Emily and Han spend 15 minutes delving into an eating disorder recovery related question. For more ED recovery related content, check out our Instagram accounts: @emilyspence__ @oh_hi_han

133 - How Do I Continue Being Bold When The ‘Side-Effects' Of Recovery Feel So Challenging?

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133 - How Do I Continue Being Bold When The ‘Side-Effects' Of Recovery Feel So Challenging?
In this episode, Emily and Han speak through pursuing recovery boldly when it all feels immensely uncomfortable. The key takeaway points are:
Separate the experience from the meaning you attach to itPractice Neff’s work on self compassion Side effects of not recovering being equally being challenging Radical acceptance: there is no other wayTake things one day at a timeYou don't have to love the process to believe in the outcomeYou are not broken for finding this immensely tough

Wed, 11 Nov 2026 - 14min
132 - How Should I Respond To Mental Hunger If I’m Physically Full?
In this episode, Han and Emily speak through follow through as mental hunger

Trusting of mental hungerAllow the recalibration of fullnessDon’t evade discomfort born from recovery actioningDon’t tickle your hunger. Go direct to the source.Set yourself up to win: graze bowls, comfortable clothing etc.

Thu, 05 Nov 2026 - 17min
131 - How Did We Deal With Putting On Weight Due To Abundant Eating; Did We Experience A Fear Of Going Out Of Control?
In this episode, Emily and Han speak through their own experience of navigating the difficulty of physical changes in recovery
Understand the messiness Let yourself feelRadical acceptance Select recovery accommodating clothingStaying present in the day to day navigationMove out of image focussed environment Stay in the now. Focus on the day by day navigation

Wed, 28 Oct 2026 - 23min
130 - How Do I Stop Delaying Eating Around Tasks?
In this episode, Emily and Han speak through procrastination. The key takeaways are:
Shut the door to non-aligned actionsStarting the day boldlyMindset of: food comes firstSet yourself up to win (e.g., meal time parameters, phone alarms)Dismantle the pedestal of perfection via nourishment

Thu, 15 Oct 2026 - 20min
129 - How Do I Deal With Panic and Regret After Eating Food, Especially If I’ve Eaten Past My Fullness Cues?
In this episode, Han and Emily discuss dealing with the emotions that may arise after eating. The key takeaways are:
Sit through the storm. Don’t aim to stop it.Reframe the ED flurry: it doesn’t represent wrongnessPredict the ED patternsUse your personalised storm sitting toolkit

If you are interested to listen in to hear more about fullness, the following episode cover that topic: https://podcasts.apple.com/gb/podcast/unrestrict-ed/id1656275686?i=1000644380053
Thu, 08 Oct 2026 - 20min
128 - What’s The Point In Having A Small, More Energy-Dense Snack?
The question ‘what’s the point in having a small, more energy-dense snack if it doesn’t fill me up as much as a low-density, more voluminous one?”. The key the takeaways are:
Thu, 01 Oct 2026 - 15min
127 - How To I Deal With Comparison To My Sister’s Successful Life?
In this episode, Emily and Han discuss comparison in recovery.
The key takeaways are:
Compassion to provide context Your sphere of influence is in the here and nowDefine ‘success’ for youWhat specific feelings do you wantSeparate comparison and admiration

If you want a little more on this topic, Han has written a blog post on this topic that may be of value:
https://www.recover-ed.co.uk/post/life-comparison
Tue, 22 Sep 2026 - 17min
126 - How Do I Actually Navigate Extreme Hunger?
In this episode Emily and Han discuss practically navigating extreme hunger. The key takeaways are:
Be cautious about EH contentHunger is not the enemyEat more than more than enough, consistently. Keep replenishing your stocks of abundance Be patient with the process. Your ED doesn’t have to be on board.Q: Where has not honouring got you so far?
Thu, 03 Sep 2026 - 24min
125 - How Do I Let Go Of Portion Restriction?
In this episode, Emily and Han chat through practical tools to help stop portion limitation . The key takeaways are:
Expect resistance Get rid of your scales or measuring equipment Stop buying single packs / single serve portionsAct with boldness > tweakingIf available, let people in support network portion for youEat out - abundantly

Thu, 27 Aug 2026 - 17min
124 - Why Do I Rush To Bed After Finishing My last Food Item?
In this episode, Emily and Han discuss why there may be a desire to immediately go to bed after finishing eating in the evening. The reasons discussed include:
The important/interesting events of the day being over - according to an energy deprived brainA rigid meal plan ceiling having been metAvoidance of eating more/mental hungerAvoidance of emotions, thoughts, sitting in the storm

Thu, 20 Aug 2026 - 17min
123 - How Do I Cope With The Jekyll and Hyde of ED and Core Me?
In this episode, Han and Emily discuss the contrasting nature of the ED and healthy self.
Compassion and understanding are due: The energy deficit state makes us act differently than we otherwise would.But, don’t 'leave the taps running'. The awareness of the duality requires a response.Don’t get caught up in self-attack. This suits the ED.Make family aware that when the ED is being challenged, it likely will be quite hostile. Notice how ‘one foot in, one foot out’ approach worsens this experience

Wed, 12 Aug 2026 - 18min
122 - How Do I Challenge the ED Suggestion That I’m ‘Not Sick Enough’?
In this episode, Emily and Han discuss how to overcome the Eds judgement that you are not 'unwell enough' to pursue recovery. The key takeaway points are:
Recovery isn't something you earn by pleasing the ED enough.ED is a neural network system, not an entity.A system based on self abandonment has no agenda to permit fully recovery.Nobody who is healthy wishes to be more unwell.Other people's behaviour isn't a reliable measure of your recovery needs. Recovery on your terms, rather than the Eds terms.Don’t try to reason or justify your way out of this.
Fri, 07 Aug 2026 - 18min
121 - If You Ever Overeat When Recovered, How Do You Deal With It?
In this episode, Emily and Han discuss ‘overeating’ post recovery. The main takeaways are:
Responding with compassionate action e.g., lying down, herbal teaThe thought to compensate doesn't come to mindTrust is a 2 way streetNo deep fear of fullnessNot asking "why"
Tue, 28 Jul 2026 - 16min
120 - How Can I Push On With Recovery When Dealing With Stressful Life Events?
In this episode, Emily and Han discuss ensuring recovery happens when navigating difficult life circumstances. The key takeaways are:
This is WHY recovery is so important: to be able to navigate future circumstances like this (which are inevitable) with compassion and a nourished brain and body.Old patterns cannot be an optionAssess how you are keeping other life plates spinning and use those same strategies Being mechanical with use of a solid minimumSetting yourself up to winKeeping it simple Focus on energy densityCall out ED-BS. Yes, you should be recovery right now.You do have the skills. Repurpose those.

Mon, 20 Jul 2026 - 21min
119 - How Do I Stop Boosts of Recovery Motivation From Fading?
In this episode, Han and Emily chat through ebbing motivation. The key takeaways are:

You don’t! Stop waiting for stable motivation or viewing it’s absence as a failureMotivation = emotional Commitment = values-based, steadyHas motivation faded or has ED increased resistance + fear?

Thu, 25 Jun 2026 - 16min
118 - Does Extreme Hunger Ever Really End?
In this episode Emily and Han discuss the longevity of extreme hunger. The key takeaways are:
Extreme hunger isn’t the problem. It’s the solution your body has chosen.Consistency of cue response is of paramount importanceReaching full nutritional rehabilitation is a non-negotiable for the body to move out of 'extreme' responses Recovery eating isn’t supposed to look ‘normal’Permitting rest is a core component of the body feeling safety.Your job is to remove all tendrils of ED

Thu, 18 Jun 2026 - 16min
117 - How Do You Do Recovery If Your Job Doesn’t Allow Breaks?
In this episode, Emily and Han discuss making recovery work in difficult work circumstances. The key takeaways are:

Assess whether recovery is possible within the role, or if it is directly oppositional to basic recovery needs.Prioritise recovery: eating abundantly; acting oppositional, restingAdvocate for your recovery needs in the work placePractical strategies:
- Prioritize breakfast before work
- Use portable, quick, high energy snacks
- Liquid nutrition
- Open up available windows of opportunity
- Eat during micro-moments
Challenge perfectionism and ideal conditions Consider if this could be an opportunity to challenge the eating disorder
Thu, 04 Jun 2026 - 18min
116 - I’m Not Very Hungry During The Day — Is Mainly Eating At Night A Problem For Recovery?
In this episode, Emily and Han discuss absent hunger. If you are keen to hear more on the latter element of this question, please do check out our episode* on eating in the evening hours that we recorded in 2024. The key takeaways from today are:
The need to ‘wake your body up’ through mechanical eating Provide a base of adequacy in accordance with any mental hunger whipsers Notice how anxiety impacts your connection with your cuesGet in a backbone rhythm inFocus on ‘and’ nor ‘or’.
*episode release on 1st Oct 2024
Thu, 28 May 2026 - 13min
115 - How Do I Cope With A Sudden Upsurge of Hunger Despite Being Consistent With Food?
In this episode, Emily & Han discuss responding to increased hunger in recovery. The key takeaway points are:

Get back to basics: Eating without restriction and being oppositional to ED are long-term recovery commitments.Coping comes with allowing.Let go of the idea of a fixed ‘right amount’.Nutritional rehabilitation takes a lot of energy.Try not to always look to justify. Try to lean into trust.Use your breathing, connect with support, turn to reassuring resourcesJust get curious: can I be bolder?
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Thu, 21 May 2026 - 17min
114 - Why Do I Find Delicious and Tasty Food Threatening?
In this episode, Emily and Han discuss the experience of finding abundance and deliciousness threatening. The key takeaway points are….
Bland and non-highly palatable foods often feels more familiar, safe and consistent Delicious tasty food is often more energy denseRecovery = going towards perceivedthreatAllow yourself to burst out of the survival stateCelebrate wider life abundance + pleasure + comfort Ensure portion abundance of the delicious food
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Fri, 15 May 2026 - 19min
113 - I Feel Stressed If I Don’t Eat A Certain Type Of Chocolate Every Day; Should I Keep Having It Or Make Myself Have Other Things?
To sign up to our new newsletter, please fill in this form! https://recover-ed.wixforms.com/f/7458167267222619353
Thu, 07 May 2026 - 19min
112 - How Do I Know I Am At My Body’s Happy And Healthy Place?
In this episode, Han and Emily discuss what it feels like to be in energy balance. The key takeaways are:
It’s not based on a number.Reduction in mental hungerFood aspects of life feel more important - life feels colourfulAuthentic energy levels stabilise Your body functions stabilise long term (digestion, sleep, hormonal health)Food feels simpleYou can maintain your body size without constant controlHunger and fullness feel more trustworthyNight time feels less sacred

Thu, 30 Apr 2026 - 17min
111 - Will My Active Job Stop Me From Recovering?
In this episode, Emily and Han discuss navigating healing whilst doing an active job. The key points are…
Nutritional rehabilitation is a fundamental. The prerequisite of this is eating with consistent abundance Focus onYOUSeek recovery aligned accommodations at workNeural rewiring requires honestyAssess the intentionality behind the moment Focus on rest outside of work
Tue, 21 Apr 2026 - 24min
110 - How Can I Stop Seeking Permission To Eat?
In this episode, Han & Emily chat through permission seeking. The key takeaways are:
Act boldlyBuilding trust comes after actionCome back to the word unconditionalTune into the ways that your body is giving you permissionStep back from ED thoughts. Add healthy self pairings.Set your ambitions highProviding unwavering self-support provides a sense of safety.Connect to your why and inner wisdomAccept uncertaintyForge forward regardless of an orange/ red light

Wed, 15 Apr 2026 - 20min
109 - What Do I Do If I Have Extreme Hunger At A Normal Weight?
In this episode, Emily and Han discuss extreme appetite at any physical state. The key takeaways are:
“Normal weight” doesn’t mean “fully nourished”Emily’s wonderful house analogyBuild trust in food availabilityBoldly act without restrictionEH includes mental hungerAsk yourself: What happens if I don’t do this?
Mon, 06 Apr 2026 - 15min
108 - Who Shall I Share My Recovery Journey With?
In this episode, Emily and Han discuss who to ‘let in’ to your recovery. The key takeaways are:
Owning your recovery doesn’t mean doing it alone.It’s okay if your circle is small.You do not owe sharing your recovery. You can choose the depth that you share.As recovery evolves - your support system can too.You can start small and test the waters (e.g., by sending a recovery resource).Who do you need to tell to protect and preserve your recovery?
Mon, 30 Mar 2026 - 14min
107 - What Are The Wider Impacts Of Being Within Energy Deficit?
In this episode, Emily and Han speak through some wider impacts of energy deficit, beyond those that are physical. The key takeaways are:

1. Cognitive impacts
2. Emotional impacts
3. Identity shifts
4. Social impacts
5. Motivation & frenzied living
6. Intolerance to empty time
7. Elevated pre-existing characteristics / sensitivities
8. Living for tomorrow

Mon, 02 Mar 2026 - 19min
106 - How To Cope With Bloating In Recovery?
In this episode, Han and Emily discuss navigating physical discomforts in recovery. The key takeaways are:

The body recalibrating is not a linear pathwayRest Warmth Eating regularity Comfortable clothingPrioritise recovery (and full nutritional rehabilitation)Permit cave bear mode!

Wed, 11 Feb 2026 - 18min
105 - How Do I Stop Tracking Food But Make Sure I Still Eat Enough?
In this episode Emily and Han discuss tools to stop monitoring and micromanaging your intake. The key takeaways are:
Be honest. Consider if worrying about not eating enough is ACTUALLY the reason behind you tracking, or if it is actually an exertion of control to ensure not 'too much'.Use a minimum backbone structure, not maximums or ceilings Ensure eating regularity Focus on density within each mealSet alarms/prompts to ensure consistency Tap into your core self’s wisdom (recovery Sims)Use Helly Barnes' "as much as possible" strategy to cut through noise

Wed, 04 Feb 2026 - 17min
104 - When Will My Constant Longing For Food Go Away?
In this first episode of 2026, Han and Emily discuss the alleviation of food preoccupation. The key takeaways are:
Thank you so much for listening!
Wed, 28 Jan 2026 - 14min
103 - What Do I Do If Another Year Has Gone By & I Haven’t Fully Recovered?
In this episode, Han and Emily discuss how to react to recognising that you aren't fully recovered yet. The key takeaway points are:
Let yourself feel.Be in the Now, with compassionReflect on what’s missing from your recovery Reflect on what has helped you so farViewing recovery as journey Recovery doesn’t expire. But you can and must act now, in the moment.

Tue, 16 Dec 2025 - 19min
102 - How Do I Use The RAVES Model To Support My Recovery?
In this episode, Emily and Han discuss how the RAVES model builds safety in the body first, flexibility second, and spontaneity last.
The framework discussed in sequence is:
RegularityAdequacyVarietyEating SociallySpontaneity

Tue, 09 Dec 2025 - 24min
101 - Why Am I Obsessed with Researching Christmas Food?
In this episode, Han and Emily discuss researching food. The key takeaways are:
Obsession coming from a place of deficiency. It is a signal and symptom.Tune in to what, when and how much your obsession is guiding you towards. The illusion of control driven by ED.Don't pre-empt that periods of food abundance must be a bad thingAim to expand your window of permission
We areso excited to launch the Unrestricted Advent Calendar 2026. Please click here to take a look.
We will be posting this on our Instagram accounts too, so please do tag us on Instagram if you get involved!

Tue, 25 Nov 2025 - 15min
100 - How Do I Avoid Falling Into New Ruts & Routines In Recovery?
In this episode, Han and Emily discuss keeping out of disordered ruts through recovery. The main takeaways from this conversation are:
Energy deficiency exacerbates a propensity to fall into pattensStart your day boldlyMake radical shiftsBe reactive (e.g., weekly reflective check-in)Be proactive (e.g., set specific intentions)Equip your support system with clarity of intentions and permission to hold you accountable Change your environment or use predictive power.Prioritise recovery

Tue, 18 Nov 2025 - 18min
99 - How Do I Make Enough Time To Eat On A Busy Day?
In this episode, Han and Emily discuss making recovery work when life is busy.
The key takeaways are:
Recovery prioritisationEnsure that ED version of recovery isn’t being fit in (e.g., rituals)Ensure energy densityChallenge perfectionism Set yourself up to winScheduling in times to pauseEating on-the-goRelying on convenience options Get off the ED conveyer belt of time filling behaviours

Tue, 28 Oct 2025 - 19min
98 - How Do I Stop Looking At Food In The Way ED Wants Me To?
In this episode, Emily and Han discuss rewiring perception towards food - away from calories and rules. The main takeaways from this episode are:
Action change“Where your attention goes, your energy flows" Checking your language Ensure your (online) environment is recovery aligned Be patient

Fri, 24 Oct 2025 - 18min
97 - How Do I Deal With Feeling Exhausted/ Tired/ Achey in Recovery?
In this episode, Han and Emily discuss physical fatigue in recovery. The key take aways are:
Fri, 17 Oct 2025 - 15min
96 - Is My Compulsive Movement An Extreme Hunger Distraction or Mental Hunger Cover Up?
In this episode, Emily and Han discuss compulsive movement being used as a distraction from hunger. The key takeaways are:
The timeless importance of honesty If in doubt, actSeeking confirmation of extreme hunger = hungerFear of reduced permission Analysing your relationship with restAdapt To Flee Famine perspectiveUnlearning patterns of avoidance

Thu, 09 Oct 2025 - 22min
95 - What Do I Do When I’m Hungry But Don’t Have Any Particular Cravings?
In this episode, Han and Emily discuss actioning recovery-aligned eating in the absence of specific cravings. The key actionable points are:
Ask yourself;is the absence of specific cravings actually a desire for everything?Just start, with adequacy at the foundationChildhood favourites Appealing sensory qualities ED disapproved and ED oppositional Anti-perfection Abundant and energy dense Past curiosities / cravings
Wed, 01 Oct 2025 - 18min
94 - What Are the Most Useful Recovery Resources?
In this episode, Emily and Han make a few announcements, as well as talking through some essential recovery support channels. The key resources mentioned here are:
Tabitha Farrar’s ‘Neural Rewiring for Eating Disorder Recovery’ and ‘Fear of Weight Gain’ bookHelly Barnes ‘Addicted To Energy Deficit’ bookChris @Sevenhealthcompany - InstagramDr. Jennifer Gaudiani's work, in particular her ‘Medical Minutes’Emily (Spence’s) Quitting Quasi Journal Becky Freestone’s - Youtube

Also great, but not mentioned
abbieattwoodwellness - Instagram'Reclaiming Body Trust' - Dana Sturtevant, MS, RD and Hilary Kinavey'More Than a Body'- Lexie Kite and Lindsay KiteFollow the Intuition - Youtube.

Emily’s Journal:
https://www.isr-recovery.com/quitting-quasi-journal.html

Han’s meditation series:
https://www.recover-ed.co.uk/category/all-products
For September 2025, use code PODCAST for a 10% discount :)

Fri, 19 Sep 2025 - 15min
93 - What Can You Do to Make Your Body and Brain Feel Safe?
In this episode, Han and Emily discuss regulating techniques in recovery. The key takeaways from this episode are:
The goal isn't to be regulated all the timeSafety comes through lifestyle changeStarvation is chronically stressful for the bodyThe value of predictability and consistency Recovery aligned nature timeSlowing down Safe connectionBreathing exercisesGrounding techniques Nourishment
Wed, 03 Sep 2025 - 24min
92 - What Should I Do If I’m Weight Restored, Look Healthy and Eat Things But Am Not Free?
In this episode, Emily & Han discuss how to push forward with recovery irrespective of level of physical healing. The key take aways are:

Fully renourished is something your body decides, not your judgement.Reach out for supportAsk yourself: what would I say to somebody else in this position?Eating ‘the things’ does not mean full permission to eat. Acknowledge where you are now. Only entertain plans about going forward.Don’t allow fear to complicate this. Come back to the fundamental commitments that stand true through the entirety of recovery. These commitments are not weight dependent.

Wed, 27 Aug 2025 - 20min
91 - How Do I Cope With Seeing Restrictive Behaviours in Friends In Recovery?
In this episode, Han and Emily discuss how to navigate seeing people around you restrict their food intake. The key takeaways are:
Wed, 20 Aug 2025 - 23min
90 - How Do I Get Unstuck From Following A 3 Meal 3 Snack Plan?
In this episode, Han & Emily discuss abundant eating beyond a baseline structure. The key takeaways are:
A desire to stick to the plan is often related to fear of “too much".Spearhead whatever the ED deems as ‘excessive’ / 'unnecessary'. View any structure as a minimum. If it isn’t viewed in this way, it is diet plan.Baseline meal plans must be boldly recovery wise.Pay attention to the importance of adequacy. Bare minimum is never the aim.Ask yourself: what is the mission here?Stop any ceiling reinforcing behaviours

Tue, 12 Aug 2025 - 18min
89 - Is It Harder To Recover As An Adult?
In this episode, Emily and Han are joined by fellow recovery coach Claire (@omnomclaire). The key takeaways from this episode are:
Best time for recovery is always NowRewiring can happen at any ageExperience and understanding of your ED can be weaponisedHonesty about responsibilities; where can you delegate, seek more support with, where can you release?Autonomy is a benefitYour ‘new’ identity will naturally reveal itselfLean into your knowledge of what has or hasn’t worked for you thus far Frustration and ‘doneness’ with the ED can be a wonderful stimulant

Tue, 05 Aug 2025 - 21min
88 - How Do I Navigate Alcohol in Recovery and Beyond?
In this episode, Han and Emily speak through the topic of alcohol consumption whilst in recovery, and in life beyond. The key takeaways are

Reconnect with your core self and valuesAct with the next best step for your recovery in mindProtect and promote your recovery agendaLook at the reason behind the resistance (e.g., ED fear)Focus on what your CANYour brain is watching and learningValidating your own stance with self trust is a huge outcome of recovery

Tue, 29 Jul 2025 - 18min
87 - Should I Finish Everything On My Plate Regardless Of If I Am Still Hungry or Not?
In this episode, Han and Emily discuss the necessity of honesty and commitment when assessing full satisfaction.
Thu, 24 Jul 2025 - 17min
86 - How Do I Deal With Feeling Behind in Life Due To My ED?
In this episode Han and Emily talk through feeling behind. The main takeaways are:
Thu, 17 Jul 2025 - 20min
85 - How Do I Deal with Food Decision Paralysis?
In this episode, Emily and Han discuss making decisions in recovery.
The key takeaway points are:
Thu, 03 Jul 2025 - 22min
84 - How Important Is Food Quantity in Recovery?
In this episode Han and Emily discuss food quantity in recovery. The key takeaways from this episode are:

The RAVES model showcases how formative adequacy is for all other aspects of your healing

Adequacy and abundance of food is at the foundation of neural rewiring

Your body feeling safe from famine largely depends on food abundance

Volume eating of non-recovery aligned foods is not the same as food abundance.

A truly good relationship with food is being able to eat food without conditions or caveats, not just tick a box of 'I can eat X'

Permission and necessity of food adequacy does not reduce with physical progress

Take action upon your awareness
Thu, 12 Jun 2025 - 24min
83 - How Do I Prioritise Recovery Alongside Studies?
In this episode, Emily & Han discuss how to make recovery work whilst studying. The key takeaways from this episode are:
Position recovery at no.1 of your to-do list Remember that your health is at foundation of everything elseDo not continuously adopt the ‘I just need to get through this’ delay tacticSee this as an opportunity to head towards Ed unapproved (e.g., messiness, convenience, rush)Consistently remind yourself of where you want to be long term and what your studying is ultimately all for.

Wed, 28 May 2025 - 19min
82 - What Should I Keep Close In My Mind Whilst I Take The Leap Into Full Recovery?
In this episode, Han and Emily speak through an array of reminders that were important to hold close when diving into a committed recovery. The key takeaways are…

Surrendering involves consistently doing. Even in the presence of doubt.Doing good often doesn’t feel good.Your brain doesn’t have to be on board.Neuroscience and psychology tells us the brain is wired for familiarity and survival, not joy or fulfilment.Your thoughts are not the truth. They cannot force you to act.Hunger is normal and safe. A body relentless communication of it (including mentally!) is absolutely reasonable.Discomfort is temporary. The hard moments will pass. Slips are not failures. Recovery is non linear.Embrace the fact that recovery is messy.Recovery is absolutely possible, and absolutely going to be worth it!

Fri, 23 May 2025 - 23min
81 - What Are The Most Important Things a Recovery Buddy Should Know About Recovery?
“What Are The Most Important Things a Recovery Buddy Should Know About Recovery?”

In this episode, Emily and Han speak through advice for a recovery buddy who is supporting a healing journey.

The key take away points are…

- Get to know the basics about recovery in order to be able to provide grounding advice that reconnects your loved one with their healthy self (see rec. resources)

- Stand by their side through that discomfort without enabling them to use disordered means to alleviate anxiety. Holding somebody to account to follow through with the most recovery aligned action is the kindest thing you can do.

- Acknowledge that the place that somebody is in their recovery is not represented by their weight. Somebody can be ‘under weight’ at any weight, if they are beneath where their body wishes to be.

- View recovery with urgency until the point of fully recovered. The amount of deficit somebody is in shows up their behaviours and inner experience.

- ‘Better than before’ is not good enough. Encourage unrestricted eating. Remember that under eating is often invisible.

- Engage in practical support where possible. Keep offering. Keep challenging. Hold to your word with consistency and plenty of hope.

- Acknowledge that the ED will not like the recovery buddy. Friction that arises is not representative of your wrongdoing. Stand firmly in the recovery ground.

-Some resources that we both recommend:
Thu, 15 May 2025 - 22min
80 - When Do I Start Eating Normally Again?
In this episode Han and Emily discuss beginning to eat 'normally' again.
The key takeaways are:
'Normal' according to who?'Recovery eating' may not actually be all that different to Recovered eating.Normalisation happens gradually as your body begins to trustyou. There is no neat timeline.Focus on what you CAN do.Just like other resources that it might be deficient in, your body does know how to recalibrate itself and get back to individualised balance.

There are some other episodes on this topic of ‘normal eating’ if it is a subject that you find valuable to hear more on ~2023.

Wed, 30 Apr 2025 - 21min
79 - Is It Normal To Feel Safer Eating At Home Than When Out?

discuss
permission to eat in the home environment.
The key takeaways from this episode are:
Hungry mammals are not social mammalsIs the safety of home serving the true you or is it actually serving the ED?How much the ED weaves into so many aspects of ones lifeAre you allowing exposure to things that hold resistance around You are not supposed to be pleasing the ED

Wed, 23 Apr 2025 - 19min
78 - How Do I Navigate Being Ill/Sick in Recovery?
In this episode, Han & Emily discuss navigating illnesses such as flu or a stomach bug whilst in recovery. The key takeaway points are:

ED thoughts can intensify in a low energy state.Listen out for the whispers of honest desire and direction.Do not allow ED to piggy back on ‘standard advice’.REST. REST. REST.Take insights from this experience, using it to identify vulnerabilities.Use the wealth of knowledge that you do have that you have to ensure intake adequacy. After the illness period is over, don’t just get back on track - get above the track!Ask yourself: how I want to be able to treat myself in situation like this in the future?

Thu, 17 Apr 2025 - 24min
77 - How Do I Navigate Recovery Whilst Travelling?
In this episode, Emily & Han discuss recovery whilst travelling, holidaying and day-tripping.
The key points are:
View the holiday as an opportunity Do not delay or postpone commitment Food abundance is not related to movement levelsEmbrace the culture AND bring snacks to support youPractice in advance Prioritise being in recovery - ensure that your trip is recovery-wise.
Wed, 02 Apr 2025 - 23min
76 - How Do I Deal With Fear and Doubt About Life Beyond Recovery?
In this episode, Han and Emily discuss dealing with anxiety about the future - beyond recovery.
Whilst it can be exciting to have freedom awaiting ahead, it is not at all uncommon to have emotions of hesitancy, fear and trepidation opposing these.

The key discussion points in this episode are:
Focus on The Now.Recovery itself equips you to navigate tough life things Your worthiness of support does not rely on your physical condition or diagnosis. Building tools for regulation (without ED) is part of your healing journey. Building unwavering self-trust means allows you to not require ED certainty in order to feel safe.

Wed, 26 Mar 2025 - 24min
75 - What If My Hunger Is ONLY Mental?
In this episode, Emily and Han discuss the validity of mental hunger. The key takeaway points are:

Respect that your body knows what its doing

Mental hunger is not a ‘lesser hunger’

Mental hunger is coming from a physiological place.

Your body has no malicious intention.

Whatever, whenever, how much ever

Wed, 19 Mar 2025 - 23min
74 - How Do I Shift Away From Thinking About Weight Gain in Recovery?
In this episode, Emily and Han discuss how to move your attention away from thinking about weight gain in recovery.

The key takeaways are:

View weight restoration to an unsurpassed point non-negotiable.
You cannot accept what you are seeking to side-step

Stop weight gain avoidantbehaviours.
You cannot suggest to your brain that weight gain is safe when still doing weight gain avoidant behaviours that verify the fear.

Get clear on your values, and separate these from your EDs values.
Nourish what is within your sphere of influence, and true interest.

Set yourself up to win
Comfortable clothesStop body checking Remove the scaleWhere you can, ensure that your environment is not body-focused.

Remove energy deficiency - ensure caloric abundance

Fri, 07 Mar 2025 - 25min
73 - Is Intuitive Eating a Good Idea in Recovery?
In this episode, Han and Emily discuss Intuitive Eating. The key takeaways are:
Allowing intuition to guide us involves letting out body perform unconsciously. Therefore, there is a paradox in consciously deciding to begin to doing Intuitive Eating. Intuition is distorted by fear. Following your hunger and fullness is not necessarily safe to do in recovery, when these cues are very likely warped and compromised. Intuitive eating is not just the 'hunger and fullness diet'. It is about supporting your body, oftentimes proactively. Focus on clearing fear with intentionality. Mechanical processes are often required in any process that also involves fear

We hope you found value in this episode - as always, we really enjoyed speaking this topic through.

Wed, 26 Feb 2025 - 20min
72 - How Do I Juggle Life Responsibilities With The Need To Rest?
In this episode Han and Emily discuss how to navigate life commitments & responsibilities whilst honouring the recovery commitment to rest.
The key talking points are:
honestydelegationallowing help inshelvingprioritising healing
Wed, 12 Feb 2025 - 18min
71 - How Do I Know If I Am Still Restricting in Recovery?
In this episode, Emily and Han discuss how to identify the signs that you are still restricting.
The key takeaways from this episode are:
Getting brutally honest Tuning into mental hunger Identifying personal markers of scarcity Acting, even if in doubt Acting, without trying to convince/justify your actions to your ED first

Thanks so much for listening in! 🎺

Wed, 05 Feb 2025 - 20min
70 - If I Honour My Hunger, Do I Still Eat My Meals and Snacks?
In this episode, Emily and Han discuss how to honour hunger fully and completely around formal baseline meal times.

The key areas covered here are:
Simplicity of the message that your brain & body needs to receive Direct opposite actions Demonstrate consistency food availability for neural rewiring & physiological safety Leave no doubt remain in The Now of your recovery Since there is a fair amount to cover in this topic, it is a little longer than usual.
We hope you enjoyed this episode!
Tue, 21 Jan 2025 - 28min
69 - How Do I Overcome My Fear Of Not Eating or Being "Healthy" in Recovery
In this episode, Han and Emily discuss the topic of health and the need to redefine it as you embark on recovery. The key takeaways are:
health is multifactorial - it involves social, mental, spiritual and social components health is highly individualised. overall health is determined by an array of factors, far beyond just behaviour recovery (listening to bodily cues) is NOT anti-health food restriction and stress (and the maintenance of an ED) significantly negatively impact health
Tue, 14 Jan 2025 - 22min
68 - Is It Normal to Struggle with Sleep in ED Recovery?
In this episode, Emily and Han discuss the key sleep disrupters in recovery.

These include:
Hunger - which does not discriminate between night and daytime

Exercise addiction / productivity drive - letting yourself sleep enough is often as tightly bound up with self-punishing defaults as letting yourself eating enough

Heightened anxiety and stress - from the recovery process

Physical effects of being out of energy balance
Digestive problems
Ineffective temperature regulation
Frequent urination
Hormonal imbalance

Meta-stress (stress about the health effects of poor sleep)

Tue, 07 Jan 2025 - 25min
67 - What Is It Really Like To Have Extreme Hunger?
In this episode, Han and Emily discuss how extreme hunger is:
A unique experience, Physically AND mentally experienced, Often quite confusing Perhaps quite emotionally changeable (e.g., exciting/isolating/boring)

Thank you so much for listening though 2024. We really love recording these episodes and look forward to continuing next year.

Tue, 17 Dec 2024 - 28min
66 - How Do I Embrace Festivities & Improve Flexibility Whilst Being on a Meal Plan?
In this episode, Emily and Han discuss how to allow yourself to get involved in festivities when you are using a meal plan in your recovery. The key takeaways from the episode are:

Meal plans should be used as a minimum baseline. NOT a maximum. The complication comes from ED involvement. Take hold of opportunities that present themself to you Be bold with your permission and don’t wait for ED approval ADD ADD ADD - variety, grazing, abundance. Say “YES” Self direct. Don’t just be passive.

episode
Tue, 03 Dec 2024 - 22min
65 - Is It Normal to Look Forward to a Certain Event Because of the Food, Rather Than Dreading it?
In this episode, Han & Emily discuss the normality of looking forward to food occasions - both in and after recovery. Food is a wonderful facilitator for connection socially, culturally and mentally. The key take away from this episode is:
It is ok to enjoy food! There is no gold medal for those who insist they don't! An undernourished brain and body naturally prioritises food. For it to come off of a pedestal, you must fully show your brain that food is no longer a scarce resource. Seek out occasions you can reassure your body of unconditional permission + access to food. Disordered eating is common in society. Healing your relationship with food in your recovery will set you free to be able to act in a way that is truly in alignment with your values.
Tue, 26 Nov 2024 - 20min
64 - Is It Normal To Feel Hungry & Sick Of Food at the Same Time?
In this episode, Emily and Han explore how to navigate responding to hunger when food seems to be losing its appeal. The key takeaways from this episode are:
Get honest: Are you playing a role in food feeling monotonous? A mental drive for food is an equally valid cue to eat as a physical prompt. A body healing from deficit does not immediately return to normalcy. Where possible, release yourself to the joys of letting go
Tue, 19 Nov 2024 - 19min
63 - What Can I Do To Avoid Feeling So Rubbish In Recovery?
In this episode Han and Emily discuss how to cope with the mental discomfort caused by engaging in recovery.
The key take aways are
Self-compassion is a non-negotiable Choose your hard Being bold(er) is better Release yourself to the process
We hope you enjoy this episode !
Tue, 12 Nov 2024 - 24min
62 - How Can I Deal With Loneliness in Recovery?
In this episode, Emily and Han talk about experiencing loneliness and isolation in the healing journey. The key takeaways are:
Cave Bear Mode isn't social mode ED is the problem, not recovery Connection Is facilitated by renourishment Detachment is upheld by undernourishment
As always, thank you so much for listening.
Tue, 29 Oct 2024 - 22min
61 - Is it Normal to Get Anxiety When NOT Eating in Recovery?
In this episode, Emily and Han share their experiences of how anxiety arose in the absence of food. Contrary to the expected perspective that somebody with a restrictive eating disorder does not wish to be around food, an undernourished body quite rightfully welcomes being in an area of food abundance.

Actioning this food abundance in order to reaffirm the unconditional availability of food is essential to alleviate the emotional state that arises in recovery.
Tue, 22 Oct 2024 - 19min
60 - How Do I Better Identify The ED Voice?
In this episode, Emily and Han discuss how to separate your true healthy self from the ED.
The key takeaway points are:
- Time & Practice
- The Question: 'Who is Talking Here?'
- Identifying the ED's agenda and common suggestions
- Externalising the situation from yourself, and considering the advice that you would offer others.
- Nutritional rehabilitation
Tue, 08 Oct 2024 - 19min
59 - Does Eating A Lot At Night Mean I Am Not Eating Enough In The Day?
In this episode Han and Emily discuss providing consistent permission to eat to your brain. The key areas of discussion are:
Tue, 01 Oct 2024 - 16min
58 - Do I Have to Eat Things I Don’t Like or Want in Recovery?
In this episode, Han and Emily discuss food preference. The conversation centres around the importance of:
1) Removing food from the pedestal of perfection
2) Exploring YOUR preferences and dislikes from your ED's preferences and dislikes
3) Being open and curious
Tue, 24 Sep 2024 - 19min
57 - What Support Did You Find Helpful In Your Recovery?
In this episode, Han and Emily discuss what help was most useful from those around them.
Han speaks about the need for an external sense of urgency, repetition of reminders, tolerance of ED anguish, presence and steering conversations away from triggers. Emily speaks about standing your ground being the most caring act, the value of the separation of ED self and healthy self, proactive practical support and brutal honesty.

We hope you enjoy this episode!
Tue, 13 Aug 2024 - 21min
56 - What Are The 3 Best Things About Full Recovery? 2024 edition
Welcome back to the UnrestrictED podcast after our summer break!

This week, Emily and Han revisit a question: What are the 3 best things about a fully recovered life?

Thank you so much for being here. We are in the process of battling some teething issues with our software, so please do bare with us if you notice any irregularities with the sound quality.

Tue, 06 Aug 2024 - 22min
55 - How Do I Make My Meals More Recovery Wise?
In this final episode of the season, Emily and Han discuss actionable steps to upgrade meals. Grab a pen and paper and jot down the areas which feel relevant to you. Where could you be adding in abundance? Remember, this is so incredibly necessary for both physical and neural healing!
Thu, 20 Jun 2024 - 19min
54 - How Do I Stop Hoarding Food?
In this episode Emily and Han discuss the tendency to hoard or conserve resources when in a low energy state. The key takeaway from this episode is: don’t symptom bash - instead, alleviate the malnutrition and perception of scarcity!
Tue, 04 Jun 2024 - 27min
53 - How Do I Deal With Comparison To My Husband’s Intake?
In this episode, Emily and Han discuss how comparison and hyper-vigilance of other people’s food intake frequently derives from mental hunger. The key takeaway from this episode is: remain in your own lane, return to your own cues and apply direct opposite actions.
Tue, 28 May 2024 - 18min
52 - Should I Weightlift During Recovery?
In this episode Emily and Han discuss weightlifting in recovery. As ever, the topics of neural rewiring and physical healing arise, with conversations focussing on the need for reducing unnecessary risks that may end up extending the healing period.
Tue, 21 May 2024 - 19min
51 - What Did The Day You Went ‘All In’ Look Like?
In this episode Han and Emily discuss their plunge into ‘all in’ recovery. The key focus of the conversation on stopping waiting of the perfect day. In truth, a change process like ED recovery doesn’t happen via one corner turned, but a consistent recommitment to the process as you progress forward; you do better as you know better.
Tue, 14 May 2024 - 21min
50 - How Do I Handle Recovery In Summer?
In this episode, Emily and Han discuss navigating recovery during the warmer summer months. The key conversations centre around heat, movement and body image. The key take away from this episode is the necessity for short-term tolerance for long term freedom.
Tue, 07 May 2024 - 23min
49 - Is The Reality of Extreme Hunger What Is Shown Online?
In this episode, Emily and Han return to the topic of extreme hunger. In a nutshell, the discussion centres around coming back to your body as the highest and most trustworthy form of wisdom.
Wed, 01 May 2024 - 17min
48 - Shall I Delete Instagram?
In this episode, Emily and Han answer the question “Shall I Delete Instagram?”, discussing the pros and cons of using social media whilst healing from an ED. The key tips are: Experiment with taking a break. Observe your resistance and reaction. Set limits on your time scrolling. Curate your space to be as risk-free as possible, considering whether a body-centric place is valuable to your body image healing. Ask yourself: is this uplifting me? Is this enhancing my life? We hope you enjoyed this episode! [[ Dove Real Beauty Campaign mentioned by Han: https://youtu.be/13WZij3xmCA?si=VZXPRVpjVYVtsY6 ]]
Tue, 16 Apr 2024 - 24min
47 - How Do Improve Self-Confidence in Recovery?
In this episode, Han and Emily discuss the topic of confidence. The central talking point is centred around the idea of value-aligned action taking. We are so happy to be back recording after our short break, so thank you so much for being here. We really hope you enjoy this episode.
Mon, 08 Apr 2024 - 18min
46 - How Do I Deal With Stopping Exercise When I Genuinely Loved It Pre-ED?
This week Emily and Han talk through the array of advantages of taking a break from exercise during recovery. For both physical and mental recovery, and the protection of a future passion, it is really important to seriously consider the idea of shelving any forms of movement that may compromise your healing process.
Fri, 08 Mar 2024 - 23min
45 - How Do I Actually Follow Through & Attack Breakfast?
In this episode Emily and Han discuss translating good intentions into actions at breakfast time, turning daydreams of progress into concrete action taking. Han & Emily discuss how mechanically forcing follow through of the most committed action is an essential skill in recovery, as partially doing it results in a tremendous amount of ED backlash. It is essential not to wait to feel ‘ready’ or comfortable to make the changes.
Tue, 20 Feb 2024 - 16min
44 - Will I Be Interested In Love Again?
In this episode, Emily and Han discuss how a body in survival mode cannot afford to allocate available energy to much beyond its fundamental needs. This often means that one’s ability to connect, love and tolerate physical affection - be this romantic or not - is often severely compromised and disrupted by undereating.
Wed, 14 Feb 2024 - 21min
43 - How Do I Get Over My Fear Of Fullness?
In this episode, Emily and Han expand on a previous discussion of the sensation of fullness. The key takeaway from this episode is: head directly towards to fear. Though it is undoubtably not going to be a very pleasant sensation to experience, heading into and then tolerating the feeling of fullness is a recovery non-negotiable.
Tue, 06 Feb 2024 - 20min
42 - How Do I Stop Judging Certain Foods?
In this weeks episode, Han and Emily discuss removing judgement from food choices. The primary take away from this episode is, as ever, that ACTIONS are essential for unlearning and relearning. All of the understanding and knowledge in the world does not change the irrational fears that crop up whilst in the sympathetic nervous system. Therefore, the focus must be on confronting the fear (the route of judgements) head on.
Fri, 02 Feb 2024 - 17min
41 - Does Your Podcast Apply To Me If I Am Not Underweight?
In this first episode of season 3, Emily and Han dive into the definition of ‘underweight’, so called ‘unicorn syndrome’ and the difference between weight gain and full physical healing. We are so thrilled to be back! Thank you so much for listening to this episode :)
Tue, 23 Jan 2024 - 19min
40 - Is My Hyperfixation with Fruit an ED Thing?
In this episode, Han and Emily discuss how a reliance on fruits and vegetables can be a limitation to physical and mental recovery. The ‘and not or’ concept is possible, but sometimes the shelving option may more appropriate. Thank you for listening to this season of the Unrestricted podcast. We look forward to Season 3 in 2024!
Tue, 19 Dec 2023 - 20min
39 - How Do I Cope With Fullness in Recovery?
In this episode, Han and Emily discuss navigating the sensation of fullness. The key takeaways are: Fullness must be sat with. The mindset around fullness (and the meaning you are giving it) requires the shift. Mitigating strategies can help you ride the emotions. This feeling will pass.
Tue, 12 Dec 2023 - 23min
38 - How Do I Overcome My Resistance To Spend Money?
In this episode, Hannah and Emily discuss anxiety around spending money in recovery. The key takeaway from this episode is that there is a large biological element involved in difficulty spending money. Alleviating malnutrition is route to clearing the brains perception of resource scarcity.
Tue, 05 Dec 2023 - 19min
37 - How Do I Not Let The ED Ruin Another Christmas?
In this episode, Han and Emily discuss preparing for the Christmas period. The main conversations centre around urgency and taking action in The Now.
Tue, 28 Nov 2023 - 18min
36 - Do I Need To Have Exactly What I am Craving?
In this episode Han and Emily discuss how although honouring mental hunger is incredibly important, it is important to be aware that the Eating Disorder has a tendency to take recovery constructs and turn them into restrictive mechanisms. When it is logistically difficult to get the exact item we are craving, it is perfectly appropriate to get something similar (which is energy dense and still recovery-wise) to bridge the gap between the time you can get that item you truly want. It is not pro-recovery to have an all or nothing mindset. Actively challenging taking food off the perfection pedestal and emergence from the energy deficit will both contribute to having a relationship with food where food does not feel as though it has to be perfect at all times to be ‘worth’ having.
Tue, 14 Nov 2023 - 18min
35 - How Do I Know If I Am Fully Recovered?
In this episode, Han and Emily discuss markers of full recovery. Using the analogy of a game of wac-a-mol, Emily describes how, in time, no more moles raise their head. Up to this point, it is important to keep consistently ‘whacking’ as the intensity of the game dwindles. Meanwhile, both Han and Emily describe how life begins organically filling the gaps where the ED once was - becoming less serious, less food-centric, and more relaxed. The key takeaway from this episode is that a completely free mental state is a far more accurate marker of the finish line being crossed than physical signs. Though important to ensure are happening, improved weight, energy levels or vital readings are NOT indications to reduce recovery urgency and intensity. Full recovery = Full nutritional rehabilitation + Neural rewiring !
Tue, 07 Nov 2023 - 21min
34 - How Do I Sit In The Storm Of Emotions?
Is this episode, Emily & Han answer a question on the topic of tolerating discomfort. Hopefully providing some practical tips, this episode centres of the idea of compassionately and passionately exploring restful restrictions, whilst ignoring ED backlash as to what is a ‘productive’ activity. Any activity that takes you a step away from your ED is highly productive.
Wed, 01 Nov 2023 - 19min

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