In this episode, Emily and Han discuss making decisions in recovery. The key takeaway points are: It is ok to want everything. This is so often the root cause of paralysis. Do not attempt to please both (ED and recovery). This is impossible. Utilise the concept of ‘and’ not ‘or’ Remember: there is no upper ceiling Utilise quick, convenient and ED unapproved Go-To’s. Challenge ED driven perfectionism Abundance mitigates paralysis. Stop tickling hunger!...
Jul 03, 2025•22 min
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 c...
Jun 12, 2025•25 min
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 else Do not continuously adopt the ‘I just need to get through this’ delay tactic See 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 ultimate...
May 28, 2025•19 min
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...
May 23, 2025•23 min
“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. ...
May 15, 2025•22 min
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 trust you. 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...
Apr 30, 2025•21 min
discuss permission to eat in the home environment. The key takeaways from this episode are: Hungry mammals are not social mammals Is 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 life Are you allowing exposure to things that hold resistance around You are not supposed to be pleasing the ED
Apr 23, 2025•19 min
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 per...
Apr 17, 2025•25 min
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 levels Embrace the culture AND bring snacks to support you Practice in advance Prioritise being in recovery - ensure that your trip is recovery-wise.
Apr 02, 2025•24 min
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 pa...
Mar 26, 2025•25 min
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
Mar 19, 2025•23 min
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 avoidant behaviours . 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 wh...
Mar 07, 2025•26 min
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 ...
Feb 26, 2025•21 min
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: honesty delegation allowing help in shelving prioritising healing
Feb 12, 2025•19 min
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! 🎺...
Feb 05, 2025•21 min
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...
Jan 21, 2025•28 min
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...
Jan 14, 2025•22 min
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 Ho...
Jan 07, 2025•25 min•Season 5Ep. 1
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.
Dec 17, 2024•29 min
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. episod...
Dec 03, 2024•23 min
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...
Nov 26, 2024•20 min
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
Nov 19, 2024•19 min
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 !
Nov 12, 2024•24 min
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.
Oct 29, 2024•23 min
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.
Oct 22, 2024•20 min
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
Oct 08, 2024•20 min
In this episode Han and Emily discuss providing consistent permission to eat to your brain. The key areas of discussion are: Shan Guisinger's 'Adapt To Flee Famine Response' Applying the concept of 'and' not 'or' Acknowledging the alleviation of deficit doesn't happen immediately Focusing on Adequacy AND Variety Reducing judgement
Oct 01, 2024•17 min
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
Sep 24, 2024•20 min
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!
Aug 13, 2024•21 min•Season 4Ep. 1
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.
Aug 06, 2024•22 min•Season 4Ep. 1
