Unrestrict-ED: Recent Episodes
Emily and Han
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!
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!
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.
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.
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.
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.
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.
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 ]]
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.
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.
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.
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.
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.
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.
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 :)
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!
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.
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.
In this episode, Han and Emily discuss preparing for the Christmas period. The main conversations centre around urgency and taking action in The Now.
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.
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 !
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.
In this episode, Han & Emily answer the question: Why Do I Feel More Hungry After Eating? The key takeaway from this episode is: trust your body’s mental and physical cues. Eating-induced hunger is an assistance to your recovery, rather than something to try to fight.
In this episode, Han and Emily answer the question: ‘How do I not feel guilt when rewiring compulsive movement (10,000 steps) at a “normal” weight? In the episode, the question is separated into 3 parts, with attention paid to: 1) the unavoidable presence of guilt and the necessity to sit with that emotion 2) the requirement to disengage from all ED-OCD activities for physiological AND psychological healing 3) the irrelevance of weight for making urgent recovery changes. We hope you find this episode helpful! Thanks so much for listening.
n this episode, Han and Emily answer the question ‘my dietitian says I should have vegetables with all of my meals, is this right?’. The key takeaways from this week are: - Embrace energy density. - Remove the expectation to micromanage the direction of your cravings as you emerge from deficit, recognising judgement and food morality.- Focus on what is best for BOTH physical AND mental healing.- Prize apart habitat food pairings. - Prioritise neural rewiring over preference.We hope you found this discussion helpful.
This week, Emily and Han answer the question ‘how do I deal with boredom in recovery?’ The key takeaways are:- Remind yourself it is short term.- Question whether irritation at boredom is associated with resistance to fully engaging in recovery.- Find passive activities that are are accompanied by food. - Allow yourself to enjoy it.We hope you find this episode helpful!
In this episode, Emily & Han discuss the topic of honouring hunger when out at work, school, college or university. The key takeaway points are: - Make the most of occasions that you do have unrestricted access to food- Be recovery-wise with snacks - Communicate your needs to your managers / tutors to ensure appropriate permissions are made- Pack snacks in Tupperware - Ignore ED excuses - Eat anyway
In this episode Han and Emily discuss how fear presents itself. Beyond physical signs of being in the sympathetic nervous system, there are a multitude of more subtle ways that fear can show up. In recovery, it’s incredibly important to have awareness of your own fear reactions to enable you to identify what you are most scared of, what you are avoiding and what therefore requires most direct action.
In this episode Emily & Han discuss some tips to help navigate clothes shopping in recovery. The main takeaways are: Go fuelled. Go supported. Go without expectations. Go well-resourced.
In this episode, Han and Emily discuss how cues to eat go far beyond a stomach rumble.
Some of the signs are: - Mental hunger and food preoccupation - Finishing every last crumb - Hyperawareness of food in nearby environment - Feeling threatened when large food shops are brought into the house (due to high potential to eat). - Being drawn to environments with food - Dragging out the eating experience - Annoyance when disrupted - Stress & overthinking - Food hoarding.
It is really important to identify these for ones self, as they are often subtle and highly individualised.
In this episode, Emily & Han discuss the question: “I’m Eating 3000kcal But Still Tracking, Is This Ok?”. Emily and Han discuss the risk of overly specific calorie maximums, which limit the possibility for full nutritional rehabilitation with concurrent neural rewiring.
In this episode, Han goes solo, answering the question “I’m eating slightly more. What’s next?”
Han mainly discusses how to further provide evidence to your brain that you are in an area of food abundance, rather than one of food scarcity. Han speaks through 10 methods to show this abundance.
- Genuinely reaching a point of fullness after eating
- Stopping portion limitation via measuring, weighing etc
- No retracting permission after a decision/action has been made
- Applying the concept of ‘And not Or’
- Avoiding slowing down eating
- Carrying snacks everywhere
- Ordering large options
- Using large bowls, plates, full glasses
- Finishing your plate. Always. Minimum.
- Consistent, full and timely response to mental hunger.
In this episode, Han and Emily discuss night hunger. When you have been restricting, it is far from a ‘condition’ to worry about. In actuality, it is a simple cue for you to eat more without delay, so that it can reach a point of sensing food abundance. Han and Emily discuss their own experiences with night hunger through different times of their recovery, ultimately providing one key message: The only recovery-orientated solution here is to get up and eat to satiation - irrespective of all of the ED excuses that may arise.
In this episode, Han is joined by (The Fantastic) Carla.
Carla and Han speak through why structured challenging can be a really important and useful tool to employ in eating disorder recovery.
In the chat, Carla discusses how challenging helped her move out of a period of stagnation in her recovery and force changes to her intake.
Han and Carla also discuss a few other points, including:
1)How challenging can help with reducing a desire for food perfectionism. 2)How challenging is a win-win situation - If you do like the new food, it provides a food that can be enjoyed going forward forever! -If you don’t like the food, you still win, because it provides nourishment and stops a perpetual curiosity about that food. 3)How comprehensive ‘all day’ challenging is important to avoid compensation. 4)Food experiment can provide genuine evidence of what the true you actually likes and dislikes. There is beauty in these realisations.
In this episode, Han and Emily discuss the question ‘Why Am I So Obsessed With Chocolate Digestives?’.
The 3 key takeaway points are:
1) Your body is very, very smart. It knows what you need.
2) How it is perfectly normal to have food phases and highly intense cravings in recovery.
3) Identifying hidden restrictions may be key to alleviating food obsession.
We hope you enjoy this episode!
After a few months break, Emily & Han are back for series 2 of the Unrestrict-ED Podcast!
In this episode, they discuss navigating buffet-style eating.
The 5 key tips to takeaway are:
1) Upon arrival, sweep the area to identify true recovery orientated choices 2) Action abundance, directly confronting disordered rules 3) Practice buffet style eating beforehand, rather than waiting until the event itself 4) Arrive nourished, rather than low on energy 5) Focus on your own plate and own needs.
In this week’s episode, Emily and Han answer the question: ‘What Does A Recovery Coach Eat For Lunch?’. A key takeaway from this chat should be that the choices Han and Emily make at lunchtime are rooted in simplicity and convenience. Food selection post recovery looks varied, effortlessly supports energy levels and is relatively unconsidered (to the point it can sometimes be quite cobbled together!).
In this episode, Emily and Han answer the question: ‘My Recovery Feels Messy - Am I Doing Something Wrong?’. The short answer: no!
In this episode Han and Emily discuss the question, ‘Did you ever have a moment where you wanted to give up and how did you overcome this?’. They key takeaways are; Recovery is not linear. Thoughts are just thoughts. Comparison has no place in your recovery. Actions are king. Attention and action on EDBS breeds more EDBS.
In this episode, Han and Emily discuss their post recovery relationship with the scale and how everyday action have allowed weight related data to seem unimportant and uninteresting. The blog post snippet Han reads from is is called ‘How to rewire your brain to believe that your weight doesn’t matter’ https://tabithafarrar.com/2019/08/how-to-rewire-your-brain-to-believe-that-your-weight-doesnt-matter/. The short book mentioned by Emily is called ‘Fear of Weight gain: What it is. Why you have it. How to rewire it’ and is linked here https://www.amazon.com/dp/B08W24YPBX/?_encoding=UTF8&pd_rd_w=cLoAg&content-id=amzn1.sym.96475a1c-51a8-4966-9a0c-5da1c85f1d7d&pf_rd_p=96475a1c-51a8-4966-9a0c-5da1c85f1d7d&pf_rd_r=44XZSTKAR3FY6BF5TPN4&pd_rd_wg=DMAfT&pd_rd_r=87593156-4ea1-4dc7-aa0d-291e42464000&ref_=bd_tags_dp_rec . Both are really valuable resources that we would both thoroughly recommend.
In this episode Han and Emily discuss the question: Is it normal to feel exhausted in recovery? Will I ever have my energy & the desire to move or exercise back again?’ In the chat, Han and Emily cover how energy levels can be fully restored, and relationships with movement can be fully healed with time and patience. This may involve temporarily shelving active hobbies.
In this episode, Han and Emily discuss the question: “I restored my weight on a low intake, can I still increase my intake and honour extreme hunger?”. The main takeaways from this episode are: 1) permission to eat is not based on weight, & 2) the alternative ‘solution’ offered by the ED is out of the question.
In this solo episode, Emily speaks through her weekend, and notes how different it would have been had she not been Recover-ED.
In this episode, Han describes how for her, eating often goes beyond hunger and fullness cues in order to support her. She also discusses how she knew that a more flexible approach to eating was possible for her.
In this 2 part mini series, Han speaks through Ellyn Slatter’s definition of ‘normal eating’ and describes how many aspects of it fit in with her own eating - recoverED.
In this episode, Emily and Han talk through what ‘normal’ eating actually is in a very general sense. Flexibility, simplicity and ease are the key pillars. In future episodes, Han and Em plan to offer some closer details into their RecoverED versions of normal eating, and what that might look like day to day.
In this episode, Emily and Han discuss digestion in recovery. If you are interested in knowing more about this topic, Han and Emily recommend the podcast ‘Tummy Troubles in Eating Disorder Recovery’ by Tabitha Farrar and Dr. Jennifer Gaudiani.
In this episode, Han is joined by Ro (@Rorecovering) to discuss pursuing recovery without therapy. Ro speaks about her experience of leaving therapy when she was 19, and feeling an immediate acceleration of progress. Though therapy is a vital tool for some, it may not be a route that all find to be the solution to healing. As always, from the experiences shared, please take what helps and leave what doesn’t.
In this episode, Emily and Han share snippets of their experience with extreme hunger. They cover the questions: ‘how long did extreme hunger last?’ and ‘did you experience EH being a healthy weight?’.
In this episode, Han speaks with Lauren, who is currently in recovery. Lauren discusses how she kickstarted her ‘proper’ recovery after waking up to the true and drastic negative impact that Anorexia was having on her life. She then used this hatred of Anorexia and it’s constraints to propel and keep up consistent recovery action. As always, take what helps, leave what doesn’t.
In this episode, Emily and Han discuss the rest, busyness and lower level movement. Within the chat, the energy deprived state and mental hunger are mentioned as driving forces behind these biological urges to keep occupied. Both Emily and Han recommend taking some time to reflect where your drive for productivity and busyness is really coming from, and what your body might be desperately calling for. You have unconditional permission to rest, now and forever.
Is this episode, Han and Emily discuss tips to keep your recovery progressing during the festive period. The key points discussed are:1. Start now2. Set boundaries that support your recovery, but avoid allowances that enable your ED3. Focus on you, your needs, your path and your plate 4. Reframe this challenge as an opportunity 5. Stay present in the moment you are inCheck out Emily’s recent YouTube video with more tips on actioning your recovery at Christmas.
In this episode, Emily & Han discuss how food obsession is an extremely appropriate biological response to deprivation. Food hyper-fixation will dissipate when the brain understands it has escaped the famine environment.
In this episode, Emily and Han discuss tips on how to choose what to have for lunch when there seem to be so many options. For further resources for this topic, Emily’s YouTube video (linked below) provides a list-making activity to help out with defining foods that the true you wishes to incorporate. Han’s blog (also linked below) provides some further actionable tips for what to do when you freeze in front of the fridge!
Youtube video: https://www.youtube.com/watch?v=Xu8sQQyA76c&t=1s
Blog post: https://www.recover-ed.co.uk/post/food-indecision
For more from Emily and Han: @emilyspence__ @oh_hi_han
In this podcast episode, Emily and Han take 15 minutes to discuss the question: “What are the 3 best things about full recovery?”.
Whilst Han is grateful for patience, relationships and authentic energy, Emily speaks through the joys of mental peace, free brain space and silver linings.
For more from Emily and Han:
@emilyspence__
@oh_hi_han