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