Shows / Unrestrict-ED
Unrestrict-ED
Emily and Han spend 15 minutes delving into an eating disorder recovery related question. For more ED recovery related content, check out our Instagram accounts: @emilyspence__ @oh_hi_han
Episodes
- Unrestrict-ED
How Should I Respond To Mental Hunger If I’m Physically Full?
In this episode, Han and Emily speak through follow through as mental hunger Trusting of mental hunger Allow the recalibration of fullness Don’t evade…
- Unrestrict-ED
How Did We Deal With Putting On Weight Due To Abundant Eating; Did We Experience A Fear Of Going Out Of Control?
In this episode, Emily and Han speak through their own experience of navigating the difficulty of physical changes in recovery Understand the messiness Let…
- Unrestrict-ED
How Do I Stop Delaying Eating Around Tasks?
In this episode, Emily and Han speak through procrastination. The key takeaways are: Shut the door to non-aligned actions Starting the day boldly Mindset of…
- Unrestrict-ED
How Do I Deal With Panic and Regret After Eating Food, Especially If I’ve Eaten Past My Fullness Cues?
In this episode, Han and Emily discuss dealing with the emotions that may arise after eating. The key takeaways are: Sit through the storm. Don’t aim to stop…
- Unrestrict-ED
What’s The Point In Having A Small, More Energy-Dense Snack?
The question ‘what’s the point in having a small, more energy-dense snack if it doesn’t fill me up as much as a low-density, more voluminous one?”. The key the…
- Unrestrict-ED
How To I Deal With Comparison To My Sister’s Successful Life?
In this episode, Emily and Han discuss comparison in recovery. The key takeaways are: Compassion to provide context Your sphere of influence is in the here and…
- Unrestrict-ED
How Do I Actually Navigate Extreme Hunger?
In this episode Emily and Han discuss practically navigating extreme hunger. The key takeaways are: Be cautious about EH content Hunger is not the enemy Eat…
- Unrestrict-ED
How Do I Let Go Of Portion Restriction?
In this episode, Emily and Han chat through practical tools to help stop portion limitation . The key takeaways are: Expect resistance Get rid of your scales…
- Unrestrict-ED
Why Do I Rush To Bed After Finishing My last Food Item?
In this episode, Emily and Han discuss why there may be a desire to immediately go to bed after finishing eating in the evening. The reasons discussed include…
- Unrestrict-ED
How Do I Cope With The Jekyll and Hyde of ED and Core Me?
In this episode, Han and Emily discuss the contrasting nature of the ED and healthy self. Compassion and understanding are due: The energy deficit state makes…
- Unrestrict-ED
How Do I Challenge the ED Suggestion That I’m ‘Not Sick Enough’?
In this episode, Emily and Han discuss how to overcome the Eds judgement that you are not 'unwell enough' to pursue recovery. The key takeaway points are…
- Unrestrict-ED
If You Ever Overeat When Recovered, How Do You Deal With It?
In this episode, Emily and Han discuss ‘overeating’ post recovery. The main takeaways are: Responding with compassionate action e.g., lying down, herbal tea…
- Unrestrict-ED
How Can I Push On With Recovery When Dealing With Stressful Life Events?
In this episode, Emily and Han discuss ensuring recovery happens when navigating difficult life circumstances. The key takeaways are: This is WHY recovery is…
- Unrestrict-ED
How Do I Stop Boosts of Recovery Motivation From Fading?
In this episode, Han and Emily chat through ebbing motivation. The key takeaways are: You don’t! Stop waiting for stable motivation or viewing it’s absence as…
- Unrestrict-ED
Does Extreme Hunger Ever Really End?
In this episode Emily and Han discuss the longevity of extreme hunger. The key takeaways are: Extreme hunger isn’t the problem. It’s the solution your body has…
- Unrestrict-ED
How Do You Do Recovery If Your Job Doesn’t Allow Breaks?
In this episode, Emily and Han discuss making recovery work in difficult work circumstances. The key takeaways are: Assess whether recovery is possible within…
- Unrestrict-ED
I’m Not Very Hungry During The Day — Is Mainly Eating At Night A Problem For Recovery?
In this episode, Emily and Han discuss absent hunger. If you are keen to hear more on the latter element of this question, please do check out our episode* on…
- Unrestrict-ED
How Do I Cope With A Sudden Upsurge of Hunger Despite Being Consistent With Food?
In this episode, Emily & Han discuss responding to increased hunger in recovery. The key takeaway points are: Get back to basics: Eating without restriction…
- Unrestrict-ED
Why Do I Find Delicious and Tasty Food Threatening?
In this episode, Emily and Han discuss the experience of finding abundance and deliciousness threatening. The key takeaway points are…. Bland and non-highly…
- Unrestrict-ED
I Feel Stressed If I Don’t Eat A Certain Type Of Chocolate Every Day; Should I Keep Having It Or Make Myself Have Other Things?
What is the MOST bold thing I could do here? ED-OCD is elevated by energy debt. Nutritional rehabilitation is a foundation of actioning. Apply the “both/and”…
- Unrestrict-ED
How Do I Know I Am At My Body’s Happy And Healthy Place?
In this episode, Han and Emily discuss what it feels like to be in energy balance. The key takeaways are: It’s not based on a number. Reduction in mental…
- Unrestrict-ED
Will My Active Job Stop Me From Recovering?
In this episode, Emily and Han discuss navigating healing whilst doing an active job. The key points are… Nutritional rehabilitation is a fundamental. The…
- Unrestrict-ED
How Can I Stop Seeking Permission To Eat?
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…
- Unrestrict-ED
What Do I Do If I Have Extreme Hunger At A Normal Weight?
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…
- Unrestrict-ED
Who Shall I Share My Recovery Journey With?
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…
- Unrestrict-ED
What Are The Wider Impacts Of Being Within Energy Deficit?
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…
- Unrestrict-ED
How To Cope With Bloating In Recovery?
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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
When Will My Constant Longing For Food Go Away?
In this first episode of 2026, Han and Emily discuss the alleviation of food preoccupation. The key takeaways are: Constant hunger and food thoughts are a…
- Unrestrict-ED
What Do I Do If Another Year Has Gone By & I Haven’t Fully Recovered?
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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
Why 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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 prioritisation Ensure that ED version of…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
Is 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…
- Unrestrict-ED
What 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…
- Unrestrict-ED
What 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…
- Unrestrict-ED
What 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 time…
- Unrestrict-ED
What 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
Is 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…
- Unrestrict-ED
How 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 are Reconnect with your…
- Unrestrict-ED
Should 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…
- Unrestrict-ED
How 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 subjective Societal…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
What 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…
- Unrestrict-ED
What 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…
- Unrestrict-ED
When 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…
- Unrestrict-ED
Is It Normal To Feel Safer Eating At Home Than When Out?
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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
How 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…
- Unrestrict-ED
What 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 doing Mental hunger is…
- Unrestrict-ED
How 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…
- Unrestrict-ED
Is 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…