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