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. 1. Genuinely reaching a point of fullness after eating 2. Stopping portion limitation via measuring, weighing etc 3. No retracting permission after a decision/action has been made 4. Applying the concept of...
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 t...
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....
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, 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 now 2. Set boundaries that support your recovery, but avoid allowances that enable your ED 3. 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 in Check 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 ...
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
