Unrestrict-ED

Emily and Han
  • 5.0 (21)
  • MENTAL HEALTH
  • UPDATED WEEKLY

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

  1. 3 DAYS AGO

    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 pathwayRest Warmth Eating regularity Comfortable clothingPrioritise recovery (and full nutritional rehabilitation)Permit cave bear mode!

    19 min

  2. 4 FEB

    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 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

    17 min

  3. 28 JAN

    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 biological consequence of restrictionLong term consistent permission is essential Honouring the ‘what’ and ‘the how much’There is no timeline, but there is a patternBe curious about a lack of longingLean into the wisdom of your bodyThank you so much for listening!

    14 min

  4. 16/12/2025

    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 the Now, with compassionReflect on what’s missing from your recovery Reflect on what has helped you so farViewing recovery as journey Recovery doesn’t expire. But you can and must act now, in the moment.

    19 min

  5. 09/12/2025

    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 in sequence is: RegularityAdequacyVarietyEating SociallySpontaneity

    24 min

  6. 25/11/2025

    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 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 tag us on Instagram if you get involved!

    16 min

  7. 18/11/2025

    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 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

    19 min

  8. 28/10/2025

    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 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

    20 min
See All (104)

Ratings & Reviews

5
out of 5
21 Ratings

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

Information

  • Creator
    Emily and Han
  • Years Active
    2022 - 2026
  • Episodes
    104
  • Rating
    Clean
  • Copyright
    © Emily and Han
  • Show Website
    Unrestrict-ED

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