Explore every episode of the podcast Unrestrict-ED

In this episode, Han & Emily chat through permission seeking. The key takeaways are:

• Act boldly
• Building trust comes after action
• Come back to the word unconditional
• Tune into the ways that your body is giving you permission
• Step back from ED thoughts. Add healthy self pairings.
• Set your ambitions high
• Providing unwavering self-support provides a sense of safety.
• Connect to your why and inner wisdom
• Accept uncertainty
• Forge forward regardless of an orange/ red light

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 analogy
• Build trust in food availability
• Boldly act without restriction
• EH includes mental hunger
• Ask yourself: What happens if I don’t do this?

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?

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

In this episode, Han and Emily discuss navigating physical discomforts in recovery. The key takeaways are:

• The body recalibrating is not a linear pathway

• Rest 
• Warmth 
• Eating regularity 
• Comfortable clothing
• Prioritise recovery (and full nutritional rehabilitation)
• Permit cave bear mode!

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 meal
• Set 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

In this first episode of 2026, Han and Emily discuss the alleviation of food preoccupation. The key takeaways are:

1. Constant hunger and food thoughts are a biological consequence of restriction
2. Long term consistent permission is essential 
3. Honouring the ‘what’ and ‘the how much’
4. There is no timeline, but there is a pattern
5. Be curious about a lack of longing
6. Lean into the wisdom of your body

Thank you so much for listening!

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 compassion
• Reflect on what’s missing from your recovery 
• Reflect on what has helped you so far
• Viewing recovery as journey 
• Recovery doesn’t expire. But you can and must act now, in the moment.

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:

• Regularity
• Adequacy
• Variety
• Eating Socially
• Spontaneity

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 thing
• Aim to expand your window of permission 

We are so 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!

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 pattens
• Start your day boldly
• Make radical shifts
• Be 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

In this episode, Han and Emily discuss making recovery work when life is busy. 

The key takeaways are:

• Recovery prioritisation
• Ensure that ED version of recovery isn’t being fit in (e.g., rituals)
• Ensure energy density
• Challenge perfectionism 
• Set yourself up to win

• Scheduling in times to pause
• Eating on-the-go
• Relying on convenience options 
• Get off the ED conveyer belt of time filling behaviours 

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 

In this episode, Han and Emily discuss physical fatigue in recovery. The key take aways are:

1. Challenge the judgement 
2. Respect what’s happening 
3. Bring in self-compassion 
4. Tune into what is most restful for you
5. Continue to nourish consistently
6. Know that being passive is a bold action
7. Be proactive in seeking out areas to slow down (e.g., look for simplification of any life obligations)

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, act
• Seeking confirmation of extreme hunger = hunger
• Fear of reduced permission
• Analysing your relationship with rest
• Adapt To Flee Famine perspective
• Unlearning patterns of avoidance 

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 foundation
• Childhood favourites
• Appealing sensory qualities
• ED disapproved and ED oppositional
• Anti-perfection
• Abundant and energy dense
• Past curiosities / cravings

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’ book

• Helly Barnes ‘Addicted To Energy Deficit’ book

• Chris @Sevenhealthcompany - Instagram

• Dr. 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 Kite
• Follow 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 :)

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 time
• Safety comes through lifestyle change
• Starvation is chronically stressful for the body
• The value of predictability and consistency 
• Recovery aligned nature time
• Slowing down 
• Safe connection
• Breathing exercises
• Grounding techniques 
• Nourishment

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 support
• Ask 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.

In this episode, Han and Emily discuss how to navigate seeing people around you restrict their food intake. The key takeaways are:

1. Focus on your own path and your own sphere of influence 
2. Recognise what emotions are arising: comparison, jealousy, frustration, fear
3. Set boundaries that protect and promote your recovery
4. Nurture other relationships with people who have a  joyful relationship with food.
5. Notice how restriction looks from the outside
6. Remember that recovery often means going against what the culture (and sometimes friends) — normalise.
7. Be the change you want to see in the world
8. Lean back to your ‘Why’s’

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 

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 Now
• Rewiring can happen at any age
• Experience and understanding of your ED can be weaponised
• Honesty about responsibilities; where can you delegate, seek more support with, where can you release?
• Autonomy is a benefit
• Your ‘new’ identity will naturally reveal itself
• Lean 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

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 values
• Act with the next best step for your recovery in mind
• Protect and promote your recovery agenda
• Look at the reason behind the resistance (e.g., ED fear)
• Focus on what your CAN
• Your brain is watching and learning
• Validating your own stance with self trust is a huge outcome of recovery

In this episode, Han and Emily discuss the necessity of honesty and commitment when assessing full satisfaction.

1. If in doubt, eat!
2. Fullness is not the same as satiation.
3. Full commitment -> simplification.
4. Well fed is best.
5. You are the expert on you.

In this episode Han and Emily talk through feeling behind. The main takeaways are:

1. Feel your feelings (RAINN)
2. Fulfilment / goals are subjective
3. Societal timelines are not mandated, nor necessarily reflective of you leading with authenticity.
4. Social media offers mere glimpses into a curated life - rarely showing the full picture: struggles, sacrifices.
5. Take ownership of your role as the pilot of your life
6. Start where you are now
7. Healing provides competencies that other people may not have

In this episode, Emily and Han discuss making decisions in recovery. 

The key takeaway points are:

1. It is ok to want everything. This is so often the root cause of paralysis.
2. Do not attempt to please both (ED and recovery). This is impossible.
3. Utilise the concept of ‘and’ not ‘or’
4. Remember: there is no upper ceiling 
5. Utilise quick, convenient and ED unapproved Go-To’s.
6. Challenge ED driven perfectionism 
7. Abundance mitigates paralysis. Stop tickling hunger!

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

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 ultimately all for. 

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!

“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:

1. Tabitha Farrar's 'Rehabilitate Rewire Recover'.
2. Becky Freestone's YouTube videos.
3. Helly Barnes' blog
4. Chris Sandel's '@sevenhealthcompany'.

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 topic of ‘normal eating’ if it is a subject that you find valuable to hear more on ~2023.

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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

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? 

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.

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.

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

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 what is within your sphere of influence, and true interest.

Set yourself up to win

• Comfortable clothes
• Stop body checking 
• Remove the scale
• Where you can, ensure that your environment is not body-focused.

 Remove energy deficiency - ensure caloric abundance 

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.

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

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! 🎺

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!

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

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) 

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.

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

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.

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

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 !

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.

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.