Unrestrict-ED

By Emily and Han

What's Unrestrict-ED about?

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

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Unrestrict-ED episodes:

06.04.2024
How 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!
05.28.2024
How 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...
05.21.2024
Should 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.
05.14.2024
What 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,...
05.07.2024
How To 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...
05.01.2024
Is 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.
04.16.2024
Shall 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....
04.08.2024
How 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...
03.08.2024
How 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...
02.20.2024
How 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...
02.14.2024
Will 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...
02.06.2024
How 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...
02.02.2024
How 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...
01.23.2024
Does 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...
12.19.2023
Is 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...
12.12.2023
How 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...
12.05.2023
How Do I Overcome My Resistance To Spend Money?
In this episode, Hannah and Emily discuss anxiety around spending money in recovery. The key takeaway from this episode is that there is a large biological element involved in difficulty spending money. Alleviating malnutrition is route to clearing the brains...
11.28.2023
How 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.
11.14.2023
Do 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...
11.07.2023
How 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...
11.01.2023
How 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...
10.24.2023
Why 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...
10.17.2023
How 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)...
10.10.2023
My 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...
10.04.2023
How 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. -...
09.26.2023
How 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...
09.13.2023
How 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...
09.05.2023
How 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.
08.22.2023
What 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...
08.15.2023
I’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...
08.02.2023
I’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....
07.26.2023
What 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...
07.11.2023
Why 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...
07.04.2023
How 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...
04.12.2023
What 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...
04.05.2023
My 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!
03.28.2023
Did 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...
03.21.2023
Do 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...
03.08.2023
Will 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...
02.28.2023
I 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...
02.16.2023
What 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.
02.11.2023
What 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.
02.11.2023
What 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.
02.01.2023
What 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...
01.20.2023
How 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.
01.13.2023
Ro’s Journey: Can I Recover Without A Therapist ?
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...
01.10.2023
How 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?’.
12.20.2022
How 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...
12.13.2022
How 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,...
12.06.2022
Is 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.

What's Unrestrict-ED about?

Download our free app to listen on your phone

Unrestrict-ED episodes:

How Do I Stop Hoarding Food?

How Do I Deal With Comparison To My Husband’s Intake?

Should I Weightlift During Recovery?

What Did The Day You Went ‘All In’ Look Like?

How To Handle Recovery In Summer?

Is The Reality of Extreme Hunger What Is Shown Online?

Shall I Delete Instagram?

How Do Improve Self-Confidence in Recovery?

How Do I Deal With Stopping Exercise When I Genuinely Loved It Pre-ED?

How Do I Actually Follow Through & Attack Breakfast?

Will I Be Interested In Love Again?

How Do I Get Over My Fear Of Fullness?

How Do I Stop Judging Certain Foods?

Does Your Podcast Apply To Me If I Am Not Underweight?

Is My Hyperfixation with Fruit an ED Thing?

How Do I Cope With Fullness in Recovery?

How Do I Overcome My Resistance To Spend Money?

How Do I Not Let The ED Ruin Another Christmas?

Do I Need To Have Exactly What I am Craving?

How Do I Know If I Am Fully Recovered?

How Do I Sit In The Storm Of Emotions?

Why Do I Feel More Hungry After Eating?

How Do I Not Feel Guilt When Rewiring Compulsive Movement (10K steps) at a “Normal” Weight?

My Dietitian Says I Should Have Vegetables With All Of My Meals, Is This Right?

How Do I Deal with Boredom in Recovery?

How Do I Honour Hunger at Work (or at University)?

How Do I Recognise Fear?

How Do I Navigate Clothes Shopping In Recovery?

What Are Some Subtle Signs That I Need To Be Eating More?

I’m Eating 3000kcal But Still Tracking, Is This Ok?

I’m Eating Slightly More, Now What?

What Do I Do If I Am Waking Up In The Night Hungry?

Why Am I So Obsessed With Chocolate Digestive Biscuits?

How Do I Tackle A Buffet in Recovery?

What Does A Recovery Coach Eat For Lunch?

My Recovery Feels Messy - Am I Doing Something Wrong?

Did You Ever Have a Moment Where You Wanted to Give Up?

Do You Weigh Yourselves?

Will I ever have my energy & the desire to exercise back again?

I restored my weight on a low intake, can I still increase my intake?

What Does Emily’s ‘Normal Eating’ Look Like?

What Does Han’s ‘Normal Eating’ Look Like? (PART 2)

What Does Han’s ‘Normal Eating’ look like? (Part 1)

What Actually Is Normal Eating?

How Was Your Digestive System in Recovery? How Did It Change Through Recovery?

Ro’s Journey: Can I Recover Without A Therapist ?

How Long Did Your Extreme Hunger Last?

How Do I Prioritise Rest?

How do I approach Christmas in recovery?

Is It Normal to be Obsessed with What Family Members Are Eating?

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