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Emily And Han

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Unrestrict-ED
Unrestrict-EDHow 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
2026-02-0417 minUnrestrict-ED
Unrestrict-EDHow 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
2025-12-0924 minUnrestrict-ED
Unrestrict-EDWhy 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 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 ta...
2025-11-2515 minUnrestrict-ED
Unrestrict-EDHow 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
2025-11-1818 minUnrestrict-ED
Unrestrict-EDHow 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 
2025-10-2819 minUnrestrict-ED
Unrestrict-EDHow 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 
2025-10-2418 minUnrestrict-ED
Unrestrict-EDHow 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:Challenge the judgement Respect what’s happening Bring in self-compassion Tune into what is most restful for youContinue to nourish consistently Know that being passive is a bold actionBe proactive in seeking out areas to slow down (e.g., look for simplification of any life obligations)
2025-10-1715 minUnrestrict-ED
Unrestrict-EDIs 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 
2025-10-0922 minUnrestrict-ED
Unrestrict-EDWhat 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
2025-10-0118 minUnrestrict-ED
Unrestrict-EDWhat 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 - YoutubeAlso 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 th...
2025-09-1915 minUnrestrict-ED
Unrestrict-EDWhat 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
2025-09-0324 minUnrestrict-ED
Unrestrict-EDWhat 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 depende...
2025-08-2720 minUnrestrict-ED
Unrestrict-EDHow 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:Focus on your own path and your own sphere of influence Recognise what emotions are arising: comparison, jealousy, frustration, fearSet boundaries that protect and promote your recoveryNurture other relationships with people who have a  joyful relationship with food.Notice how restriction looks from the outsideRemember that recovery often means going against what the culture (and sometimes friends) — normalise.Be the change you want to see in the worldLean back to your ‘Why’s’
2025-08-2023 minUnrestrict-ED
Unrestrict-EDHow 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 
2025-08-1218 minUnrestrict-ED
Unrestrict-EDIs 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
2025-08-0521 minUnrestrict-ED
Unrestrict-EDHow 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 areReconnect 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
2025-07-2918 minUnrestrict-ED
Unrestrict-EDShould 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.If in doubt, eat!Fullness is not the same as satiation.Full commitment -> simplification.Well fed is best.You are the expert on you.
2025-07-2417 minUnrestrict-ED
Unrestrict-EDHow 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:Feel your feelings (RAINN)Fulfilment / goals are subjectiveSocietal timelines are not mandated, nor necessarily reflective of you leading with authenticity.Social media offers mere glimpses into a curated life - rarely showing the full picture: struggles, sacrifices.Take ownership of your role as the pilot of your lifeStart where you are nowHealing provides competencies that other people may not have
2025-07-1720 minUnrestrict-ED
Unrestrict-EDHow Do I Deal with Food Decision Paralysis?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!
2025-07-0322 minUnrestrict-ED
Unrestrict-EDHow 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 healingAdequacy and abundance of food is at the foundation of neural rewiringYour body feeling safe from famine largely depends on food abundanceVolume 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...
2025-06-1224 minUnrestrict-ED
Unrestrict-EDHow 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. 
2025-05-2819 minUnrestrict-ED
Unrestrict-EDWhat 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 mental...
2025-05-2323 minUnrestrict-ED
Unrestrict-EDWhat 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 dis...
2025-05-1522 minUnrestrict-ED
Unrestrict-EDWhen 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 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 subje...
2025-04-3021 minUnrestrict-ED
Unrestrict-EDHow 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 abo...
2025-04-1724 minUnrestrict-ED
Unrestrict-EDHow 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.
2025-04-0223 minUnrestrict-ED
Unrestrict-EDHow 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 me...
2025-03-2624 minUnrestrict-ED
Unrestrict-EDWhat 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 doingMental 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
2025-03-1923 minUnrestrict-ED
Unrestrict-EDHow 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-stepStop 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 t...
2025-03-0725 minUnrestrict-ED
Unrestrict-EDIs 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...
2025-02-2620 minUnrestrict-ED
Unrestrict-EDHow 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
2025-02-1218 minUnrestrict-ED
Unrestrict-EDHow 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! 🎺
2025-02-0520 minUnrestrict-ED
Unrestrict-EDIf 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!
2025-01-2128 minUnrestrict-ED
Unrestrict-EDHow Do I Overcome My Fear Of Not Eating or Being "Healthy" in RecoveryIn 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
2025-01-1422 minUnrestrict-ED
Unrestrict-EDIs 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 urin...
2025-01-0725 minUnrestrict-ED
Unrestrict-EDWhat 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.
2024-12-1728 minUnrestrict-ED
Unrestrict-EDHow 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
2024-12-0322 minUnrestrict-ED
Unrestrict-EDIs 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...
2024-11-2620 minUnrestrict-ED
Unrestrict-EDIs 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
2024-11-1919 minUnrestrict-ED
Unrestrict-EDWhat 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 !
2024-11-1224 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-10-2922 minUnrestrict-ED
Unrestrict-EDIs 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.
2024-10-2219 minUnrestrict-ED
Unrestrict-EDHow 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
2024-10-0819 minUnrestrict-ED
Unrestrict-EDDoes 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: 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
2024-10-0116 minUnrestrict-ED
Unrestrict-EDDo 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
2024-09-2419 minUnrestrict-ED
Unrestrict-EDWhat 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!
2024-08-1321 minUnrestrict-ED
Unrestrict-EDWhat Are The 3 Best Things About Full Recovery? 2024 editionWelcome 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.
2024-08-0622 minUnrestrict-ED
Unrestrict-EDHow 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!
2024-06-2019 minUnrestrict-ED
Unrestrict-EDHow 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!
2024-06-0427 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-05-2818 minUnrestrict-ED
Unrestrict-EDShould 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.
2024-05-2119 minUnrestrict-ED
Unrestrict-EDWhat 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.
2024-05-1421 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-05-0723 minUnrestrict-ED
Unrestrict-EDIs 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.
2024-05-0117 minUnrestrict-ED
Unrestrict-EDShall 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 ]]
2024-04-1624 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-04-0818 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-03-0823 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-02-2016 minUnrestrict-ED
Unrestrict-EDWill 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.
2024-02-1421 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-02-0620 minUnrestrict-ED
Unrestrict-EDHow 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.
2024-02-0217 minUnrestrict-ED
Unrestrict-EDDoes 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 :)
2024-01-2319 minUnrestrict-ED
Unrestrict-EDIs 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!
2023-12-1920 minUnrestrict-ED
Unrestrict-EDHow 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.
2023-12-1223 minUnrestrict-ED
Unrestrict-EDHow 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.
2023-11-2818 minUnrestrict-ED
Unrestrict-EDDo 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...
2023-11-1418 minUnrestrict-ED
Unrestrict-EDHow 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...
2023-11-0721 minUnrestrict-ED
Unrestrict-EDHow 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.
2023-11-0119 minUnrestrict-ED
Unrestrict-EDWhy Do I Feel More Hungry After Eating?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.
2023-10-2420 minUnrestrict-ED
Unrestrict-EDHow Do I Not Feel Guilt When Rewiring Compulsive Movement (10K steps) at a “Normal” Weight?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.
2023-10-1723 minUnrestrict-ED
Unrestrict-EDMy Dietitian Says I Should Have Vegetables With All Of My Meals, Is This Right?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.
2023-10-1022 minUnrestrict-ED
Unrestrict-EDHow Do I Deal with Boredom in Recovery?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!
2023-10-0421 minUnrestrict-ED
Unrestrict-EDHow Do I Honour Hunger at Work (or at University)?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
2023-09-2618 minUnrestrict-ED
Unrestrict-EDHow Do I Recognise Fear?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.
2023-09-1318 minUnrestrict-ED
Unrestrict-EDHow Do I Navigate Clothes Shopping In Recovery?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.
2023-09-0521 minUnrestrict-ED
Unrestrict-EDWhat Are Some Subtle Signs That I Need To Be Eating More?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.
2023-08-2223 minUnrestrict-ED
Unrestrict-EDI’m Eating 3000kcal But Still Tracking, Is This Ok?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.
2023-08-1518 minUnrestrict-ED
Unrestrict-EDI’m Eating Slightly More, Now What?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 ‘And not Or’ 5. Avoiding slowing down eating 6. Carrying snacks everywhere 7. Ordering large options 8. Using large bowls, plates, full glasses 9. Finishing your plate...
2023-08-0220 minUnrestrict-ED
Unrestrict-EDWhat Do I Do If I Am Waking Up In The Night Hungry?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.
2023-07-2616 minUnrestrict-ED
Unrestrict-EDCarla’s story: How Does Challenging Help in RecoveryIn 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...
2023-07-1820 minUnrestrict-ED
Unrestrict-EDWhy Am I So Obsessed With Chocolate Digestive Biscuits?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!
2023-07-1119 minUnrestrict-ED
Unrestrict-EDHow Do I Tackle A Buffet in Recovery?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.
2023-07-0417 minUnrestrict-ED
Unrestrict-EDWhat Does A Recovery Coach Eat For Lunch?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!).
2023-04-1219 minUnrestrict-ED
Unrestrict-EDMy Recovery Feels Messy - Am I Doing Something Wrong?In this episode, Emily and Han answer the question: ‘My Recovery Feels Messy - Am I Doing Something Wrong?’. The short answer: no!
2023-04-0517 minUnrestrict-ED
Unrestrict-EDDid You Ever Have a Moment Where You Wanted to Give Up?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.
2023-03-2818 minUnrestrict-ED
Unrestrict-EDDo You Weigh Yourselves?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-51a8-496...
2023-03-2116 minUnrestrict-ED
Unrestrict-EDWill I ever have my energy & the desire to exercise back again?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.
2023-03-0817 minUnrestrict-ED
Unrestrict-EDI restored my weight on a low intake, can I still increase my intake?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.
2023-02-2819 minUnrestrict-ED
Unrestrict-EDWhat Does Emily’s ‘Normal Eating’ Look Like?In this solo episode, Emily speaks through her weekend, and notes how different it would have been had she not been Recover-ED.
2023-02-1617 minUnrestrict-ED
Unrestrict-EDWhat Does Han’s ‘Normal Eating’ Look Like? (PART 2)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.
2023-02-1118 minUnrestrict-ED
Unrestrict-EDWhat Does Han’s ‘Normal Eating’ look like? (Part 1)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.
2023-02-1121 minUnrestrict-ED
Unrestrict-EDWhat Actually Is Normal Eating?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.
2023-02-0118 minUnrestrict-ED
Unrestrict-EDHow Was Your Digestive System in Recovery? How Did It Change Through Recovery?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.
2023-01-2015 minUnrestrict-ED
Unrestrict-EDHow Long Did Your Extreme Hunger Last?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?’.
2023-01-1017 minUnrestrict-ED
Unrestrict-EDHow Do I Prioritise Rest?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.
2022-12-2020 minUnrestrict-ED
Unrestrict-EDHow do I approach Christmas in recovery?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.
2022-12-1324 minUnrestrict-ED
Unrestrict-EDIs It Normal to be Obsessed with What Family Members Are Eating?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.
2022-12-0618 minUnrestrict-ED
Unrestrict-EDHow Do I Choose What To Have For Lunch Out Of 1000 Options?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...
2022-11-2917 minUnrestrict-ED
Unrestrict-EDWhat Are the 3 Best Things About Full Recovery?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
2022-11-2416 minHey Han with Hannah Fletcher
Hey Han with Hannah FletcherHey Han with Hannah Fletcher - Special Guest Emily GateleyIn this episode of “Hey Han”, Hannah Fletcher has a conversation with actress, Emily Gateley. Emily speaks about her experience of navigating TikTok through the lenses of two iconic characters, Joy and Trixie. Hannah and Emily play Han's "Ten Second Trivia" while sharing laughs and learning new facts about mitochondria and the funny bone. Stay tuned! Host: Hannah Fletcher Edited by Michael Sandoval For more coverage, follow MUSE at: Follow Hannah: @hannahrfletcher  Follow Emily...
2022-08-0511 min