Recovery Talk
Recovery Talk is a podcast exploring the science and psychology behind eating disorder recovery. Host Amalie Lee, a recovery coach and trainee therapist, shares her own lived experience with an eating disorder. Each episode aims to provide science-backed information and practical support for those recovering from anorexia, bulimia, binge eating disorder, orthorexia, and other restrictive eating disorders. The show includes a disclaimer that it is a psycho-educational resource and not a substitute for professional medical treatment.
Episodes
How To Stop Overthinking & Reassurance Seeking In Recovery
In this this episode I discuss how over-thinking (rumination) and excessive need for reassurance can show up in eating disorder recovery, and how to handle this in a more productive way. Topics covered include:Healthy reflection vs obsessive rumination and overthinkingReassurance seeking, and when it becomes a destructive habit Excessive research behaviours as a way to seek reassurancePractical wa
Why Do People Relapse? (The Sneaky, Often Missed Triggers)
In this episode I discuss eating disorder relapse, and some of the less discussed potential triggers, including:Dietary restrictions (including ethical- or medical restrictions, such as in veganism or IBS)Pregnancy, breastfeeding and the postpartum periodAccidentally ending up in a calorie deficit"I'll just lose a little bit of weight"/"This time it will be different"Seeing
Taking Recovery Action When Feeling Stuck (Ft. Megan Reilly/'Megsy Recovery')
In this week's episode I am joined by Megan Reilly, also known as 'Megsy Recovery', for an episode on navigating stuckness, quasi-recovery and sneaky ED behaviours. Some topics include:- Starting recovery when feeling ambivalent/not fully ready- Our lived experiences with full recovery- "But I am weight restored!"- Safety behaviours & compensatory behaviours when doing ch
Eating Disorders & Sexuality (Ft. Dr. Jessica Singh)
Are you asexual, or is it just your eating disorder? Can your relationship with food mirror your relationship with sex? In this week's episode I am joined by therapist, sexologist and author of 'Nourishing Desire: A Guide to Sexual Recovery and Discovery for People with Eating Disorders', Dr. Jessica Singh. Topics covered include:- The biological and psychological impact of an eating d
"What If I Gain Weight But Don't Fully Recover?"
In this episode I discuss the fear of restoring weight without fully rewiring your brain and recovering mentally - and how this may be your eating disorder in disguise. Topics discussed include:- Where this fear often comes from (and how to tell if it's driven by your ED or your healthy self)- The fear of recovery 'not working', or 'wasted weight gain'- Why weight gain happenin
Quasi Recovery: Why Full Recovery Is Worth It
So you're 'better, but not fully there', and others assume you're fine... Why is taking those last steps to full recovery still so important and beneficial? In this episode I discuss 'quasi recovery', ambivalence and resistance, the classic ED arguments against full recovery, and the difference between coping versus healing (and why true healing is possible and so worth it!)letsrecover.co.uk @amal
Eating After Recovery (Ft. Louisa Sophie)
What is eating like after an eating disorder? In this episode I am joined by fellow Let's Recover coach Louisa to discuss our lived experience journeys from recovery to recovered, and how our beliefs and behaviours around food- and eating has shifted over the years.Topics discussed include:Going from a meal plan to intuitive eatingDoes binge urges truly go away?How cravings shift ('will I
Appetite Loss After 'All In' Recovery
In this episode I discuss dealing with a decrease in mental- and physical hunger during or after going 'all in'. I explain why appetite may drop significantly after experiencing extreme hunger, how to navigate this without relapsing, and how appetite tends to manifest long- and short term in /after 'all in' recovery. I also discuss weight loss after 'all in', and the differ
Rewiring Pt. 2: How Sneaky Habits & Safety Behaviours Keep You Stuck
In this week's episode I discuss how those sneaky, 'innocent' little things you do to keep yourself safe actually keep you stuck long term, and are not so innocent. Topics discussed:Sneaky behaviours: what they are, why you do them, and how they often manifestHow sneaky behaviours become automated habitsThe importance of 'opposite actions'How no physical harm ≠ no mental harmFo
Rewiring Pt. 1: Why You Have To Do What Scares You
In this week’s episode, I talk about the importance of rewiring your eating disorder brain, why recovery is about more than 'just' eating more or restoring weight, and why doing the things you’re afraid of is essential if you want them to feel less scary and fully recover.Topics discussed:How ED behaviours and beliefs become automatic - and how to change themThe importance of repeated expo
Food Hoarding (& Related Behaviours)
In this week's episode I discuss food hoarding: what it is, why it happens, and how to stop it. I also discuss the more subtle and unexpected ways it may manifest. Some of the things discussed:'Classical' food hoardingFrugality and difficulty spending money, using resources or throwing food awayProtectiveness over your (safe) foodsHoarding/acquiring food for othersUrges to steal foodNo
Chew & Spit (CHSP)
In this episode, I discuss chewing and spitting (CHSP): what it is, why people with eating disorders may engage in this behaviour, and why it can be so harmful both mentally and physically.Topics covered include:What CHSP is and the underlying drivers of the behaviourThe CHSP “habit loop” and how it becomes entrenchedMetabolic and dental consequencesMental, emotional, and social impactsStrategies
Body Image After Recovery (Ft. Louisa Sophie)
In this week’s episode, I’m joined by fellow Let’s Recover coach Louisa for an honest conversation about how body image evolves once you’re fully recovered, and our own lived experiences of body image healing and recovery.We discuss:Do we still experience bad body image?Body image during recovery vs. after recoveryNavigating societal pressure in a recovered bodyWhat actually helps heal body imageR
Body Dysmorphia & Body Dysmorphic Disorder (BDD)
In this episode, we break down body dysmorphia and Body Dysmorphic Disorder (BDD) - what they are, how they differ, and why so many struggle with body image in the first place. We explore the psychology behind distorted self-perception, common symptoms, and the impact of social media, diet culture and societal beauty ideals.We’ll cover:What body dysmorphia is (and isn’t)The difference between body
Navigating Treatment Access & Social Media In Recovery (Ft. Alix Walker)
In this week's episode I'm joined by coach and counsellor Alix Walker to discuss eating disorder treatment and managing social media when in recovery. Topics we cover: The hurdles accessing care for an eating disorderNot feeling 'sick enough'#Skinnytok, 'what I eat in a day' videos, and navigating social media in recoveryBody image healingManaging triggersAlix's Instagr
Meal Plans, Trusting Your Hunger & Working With a Dietitian in Recovery (Ft. Beth Francois)
In this episode I am joined by Beth Francois, an experienced eating disorder dietitian to discuss everything eating disorder treatment. Topics we cover:Working with a dietitian in recovery, and the importance of specialised careMeal plans and structured eatingWhen to start trusting your hunger-fullness cues'All in' and extreme hungerWhat intuitive eating really means (in recovery and beyon
Body Checking: Why It Happens & How To Stop
In this episode, we're exploring body checking: what it is, why it happens, and how to actually break free from the cycle with some practical (and slightly unconventional!) strategies. Whether you're mirror checking, analysing pictures, lifting up your shirt, touching your stomach or comparing your body to others, this episode is for you.We’ll explore:- The psychology behind body checking-
Why Fats & Carbs Keep You Full (& Low-Calorie, High-Volume Filler Foods Don’t)
Ever wondered why you can eat a giant of low-calorie, high-protein, high-fibre foods and still feel unsatisfied? In this episode, we break down how fats and carbohydrates help your body feel truly full, mentally and physically. We talk about the difference between physical fullness and real satiety, and why eating enough energy-dense foods is so important in recovery. Topics we cover in this episo
Retrying Recovery After Past Failed Attempts/Relapses
In this episode I discuss giving recovery another go when you have a history of failed attempts and relapses.
@amalielee | @letsrecover.co.uk | letsrecover.co.uk
OCD & Eating Disorders
In this episode I talk about OCD (obsessive-compulsive disorder), and how it relates to eating disorders. I discuss what OCD is, OCD vs OCPD, less known manifestations including 'pure O', OCD-ED and whether or not an eating disorder can be viewed as a form of OCD.
Link to article mentioned: 'Ethical Orthorexia', Veganism & Moral Rigidity In Eating Disorders
Website: letsrecover.co.uk
"Do I Need To Believe In Full Recovery To Recover?"
In this week's episode I discuss whether or not someone has to believe full recovery is possible for them in order to recover, and how the eating disorder will try and latch onto doubt to keep you stuck.
@amalielee | @letsrecover.co.uk | letsrecover.co.uk
Health-Promoting Behaviours VS An Eating Disorder
Where does the line go between Orthorexia and healthy eating? How do you know if you simply enjoy being active, or are engaging in disordered movement? What does 'healthy' even mean? In this episode I discuss the difference between someone caring about their health versus someone having an eating disorder, and how the eating disorder will try to camouflage unhealthy behaviours as healthy.
Article
How Eating Disorders Hijack Cravings
In this episode I discuss cravings in recovery from a restrictive eating disorder, and how your eating disorders' tendency to over-analyse your cravings can hold you back. I also discuss carbohydrate cravings, and craving meat as a (former) vegetarian or vegan in recovery.
letsrecover.co.uk | @letsrecover.co.uk | @amalielee
All In
In this episode I discuss all-in recovery, or 'going all in'; what it means, who it is (and isn't) for, common criticisms, and potential perks and pitfalls with this method of recovery.
letsrecover.co.uk | @letsrecover.co.uk | @amalielee
Planning/Fantasising About Recovery (But Not Doing Anything)
In this week's episode I discuss the trap of maladaptive daydreaming and endlessly strategising/planning your future recovery, and how this can be a way of avoiding action.
1:1 coaching application form | letsrecover.co.uk
@letsrecover.co.uk | @amalielee
Starvation Mode
What is starvation mode, why does it happen and how do I know I'm experiencing it? In this episode I discuss the physical and psychological consequences of being in starvation mode - and how to get out.
letsrecover.co.uk | @amalielee | @letsrecover.co.uk
Disordered Movement: Why It's Worth Targeting
In this week's episode I discuss the mental aspects of why working on your relationship with exercise is so important (including compulsive lower level movement and walking), and some important steps and mindset shifts to get there.
Intermittent Fasting & Eating Disorders
In this week's episode I discuss intermittent fasting, and why this is a bad idea for people in recovery from restrictive eating disorders.
Articles mentioned:
Nutritional Science, Health & Debunking Food Myths
'Ethical Orthorexia', Veganism & Moral Rigidity in Eating Disorders
People Pleasing, Boundaries & Advocating For Your Needs In Recovery
In this episode I discuss people pleasing (and what's really driving this behaviour); advocating for yourself in recovery; facing triggering people and situations; and setting boundaries with others.
Finding Full Recovery & Ditching Diet Culture (Ft. Stephanie Loix)
In this episode I'm joined by fellow Let's Recover recovery coach & mental health nurse Stephanie Loix to discuss breaking free from an eating disorder and quasi-recovery, and letting go of diets once for all.
Stephanie's Instagram: @the.wishful.coach
Work with Stephanie: https://letsrecover.co.uk/p/stephanie
Online Wellness Culture & The Pathologisation Of Normal
In this week's episode I'm discussing online wellness culture and how it pathologises completely normal things, and why you probably should not take health advice from TikTok.
The Truth Behind Quasi-Recovery & Extreme Hunger (Ft. Han Hickinbotham)
Today I'm joined by Han Hickinbotham from the Full of Beans Podcast to discuss quasi recovery, extreme hunger and why your eating disorder is not that special.
Links: Full of Beans podcast | Han's Instagram
Recovery To Recovered: Re-engaging With The World
Hi again, it's been a while! Today's episode discusses the importance of knowing where you're at; the difference between being in recovery vs recovered (and how what's 'healthy' differs in each); re-engaging with the world after an eating disorder; and trusting your own resilience.
@amalielee | @letsrecover.co.uk
letsrecover.co.uk
Recovery Coaches: Red & Green Flags
In this week's episode I'm venturing into the world of eating disorder recovery coaching, and what to look for in a coach as a client.
Substack: letsrecover.substack.com
Website: letsrecover.co.uk
Instagram: @amalielee / @letsrecover.co.uk
What Is "Normal Eating"?
In this weeks episode I discuss the concept of "normal eating" (and why it does not really matter), comparing your intake, the concept of "selective mirroring" and the importance of creating your own path.
Substack: letsrecover.substack.com
Website: letsrecover.co.uk
Instagram: @amalielee / @letsrecover.co.uk
Safety Behaviours
In this week's episode I discuss safety behaviours: what they are, how to identify them and why they can be harmful to recovery.
Substack: letsrecover.substack.com
Website: letsrecover.co.uk
Instagram: @amalielee / @letsrecover.co.uk
How An Eating Disorder Impact Mood & Emotions
In this week's episode I discuss how an eating disorder impacts your mood and emotions, and why change and letting go can feel so hard.
Substack: letsrecover.substack.com
Website: letsrecover.co.uk
Instagram: @amalielee / @letsrecover.co.uk
Recovering From Compulsive Movement (Ft. Louisa Sophie)
A conversation about everything compulsive movement, featuring eating disorder recovery coach Louisa Sophie.
Louisa's Instagram: @recoverywith.louisa
Work with Louisa: https://letsrecover.co.uk/p/coaching
Recovery Fatigue
In this week's episode I discuss recovery fatigue, and why energy levels sometimes (temporarily) drop once you increase rest and intake after a period of energetic deficit.
Filling Up On Vegetables (Or Not Craving Them At All)
In this week's episode I'm discussing 'The Broccoli Trap': excessively filling up on vegetables to the point where it creates more troubles than good. I also discuss not craving vegetables at all, and why this is common in recovery.
Frugality & Guilt Spending Money On Food & Self
In this episode I'm discussing frugality and eating disorders, and the extreme guilt that may show up when spending money on food, clothes and other items for yourself. I also discuss hoarding and moral/ethical rigidity. Link to article mentioned: https://letsrecover.substack.com/p/ethical-orthorexia-veganism-and-moral
Social Eating
In this week's episode we're discussing anxiety around eating in social situations, and the key to beating this fear.
Bone Density Loss (Osteopenia & Osteoporosis)
In this week's episode I'm discussing bone density and eating disorders. I explain Osteopenia VS Osteoporosis, Hypothalamic Hypogonadism, treatment, common medical misunderstandings, and myths.
Recovery In Midlife (Ft. Michelle Viña-Baltsas)
In this week's episode I am joined by coach Michelle Viña-Baltsas to discuss recovering later in life. We also discuss ageism, age positivity, and the importance of self-compassion.
Michelle's Instagram: @michellevinabaltsas_coach
Michelle's website: michellevinabaltsas.com
Eating-Induced Hunger
Why do I get more hungry the more I eat, and how come restriction makes me less hungry? In this episode I discuss what I like to refer as 'eating-induced hunger', which is a common experience in eating disorders and recovery. I also answer a listener question around feeling obsessive and concerned with what your family members are eating.
Fear Of Doing Recovery Wrong
Welcome to Season 2 of Recovery Talk! In today's episode we talk about the fear of doing recovery 'wrong' - and what is often really underlying this fear.
Announcement: Recovery Talk Is Taking A Short Season Break
Recovery Talk is taking a short season break, and will be back August/September this year. Meanwhile, see the below for more:
Substack: letsrecover.substack.com
Website (for coaching): letsrecover.co.uk
My Thoughts On "Mindful Eating"
In this episode I am sharing my thoughts on "mindful eating" in eating disorder recovery. I am also answering a listener question about what to do when your dietician prescribe a low-calorie meal plan in recovery.
The 4 R's Of Recovery
In this episode I discuss the 4 non-negotiable R's of recovery; what they are, how to implement, and why they are key for full recovery. I also answer a listener question about exercise in recovery.
Why I Recommend A "Food First" Approach In Recovery
In this episode I discuss the importance of "food first" in eating disorder recovery; what it is, how to implement and my own experience with this approach. I also answer a listener question about mental hunger when physically full.
Lab Results
In this episode I explain blood samples and interpreting lab results in people with eating disorders/in recovery. I discuss certain surprising findings (e.g high cholesterol despite eating a low-cholesterol diet), and what it really means when your blood samples come out 'normal'. I also answer a listener question about whether or not my exercise advices apply to athletes.
Link to my Subs
Binge Eating Disorder & Fatphobia (W/ Sarah Frances Young)
In this episode I'm joined by Sarah Frances Young (@sarahfrancesyoung on Instagram) to discuss binge eating disorder (and whether or not it is a restrictive eating disorder), "atypical" anorexia, fatphobia and weight stigma in the eating disorder treatment system.
Sarah's website: everythingedrecovery.com
My Substack: letsrecover.substack.com
Parents & Eating Disorders, Family-Based Treatment (FBT) & ED Myths (W/ JD Ouellette)
Today I am joined by fellow coach, researcher and expert-by-experience JD Ouellette to discuss parent's role in eating disorder recovery, myths about parents and eating disorder development, family-based treatment (FBT) and the importance of re-feeding and reaching one's set point weight.
JD's website: https://www.jdouellette.com/
FEAST website: https://www.feast-ed.org/
Perfectionism In Food & Eating
In this episode I discuss some common underlying drivers of food- and eating perfectionism, and how to challenge it. I also answer a listener question about meal plans.
Bingeing Pt. 2: Avoiding Compensatory Behaviours
In this episode I discuss resisting the urge to engage in compensatory/restrictive behaviours post-binge. I also answer a listener question on intergenerational trauma and eating disorders.
Bingeing Pt. 1: Understanding Why We Binge
In this weeks episode I discuss bingeing in eating disorders: what it is, why it happens and what we get wrong about it. This is part 1 of a two-part episode on bingeing.
Join my group-coaching programme "From Quasi To Full Recovery" here: https://letsrecover.co.uk/p/from-quasi-to-full-recovery
The Honeymoon Phase Of Recovery
Previously I've discussed the honeymoon phase of an eating disorder. In this episode, I discuss the honeymoon phase of recovery - what it is, why it happens, and how to move forward once it ends. I also answer a listener question about experiencing extreme hunger when only 'mildly' restricting.
Embracing/Accepting Change
In this week's episode I share my thoughts on change, growth and embracing the journey of it all. I discuss the "End Of History Illusion", and why you might wrongly underestimate your own abilities to change. I also answer a listener question about bladder weakness in eating disorders.
Overwhelm/Indecisiveness Around Food & Grocery Shopping
In this week's episode I discuss the ''deer in headlights'' phenomena many people in eating disorder recovery experience when it comes to picking what to eat, e.g when grocery shopping. I explain how food scarcity- and perfectionism may be the underlying theme, and offer some strategies to help conquer this. I also answer a question about recovery books.
The Adapted To Flee Famine Hypothesis
In this episode I discuss "Adapted to Flee Famine: Adding an Evolutionary Perspective on Anorexia Nervosa" (Guisinger, 2003), which argues that scientific evidence points towards Anorexia being an evolutionary response to famine. I go through key points of this fascinating paper, and what it may mean for your recovery.
Autism & Eating Disorders (W/ Fiona Hollings)
This week I am joined by Fiona Hollings to discuss the co-occurence of autism and eating disorders. We discuss what unique strengths and challenges autistic people in eating disorder recovery face; how to differentiate the ED from autism; stereotypes about autism; and much more!
You can find Fiona at Instagram: @finding_fi_ & Youtube: Fi’s Fight Back. PEACE pathway: peacepathway.org
Intuitive Eating VS Intuitive Restriction
Is it intuitive eating, or simply "intuitive restriction"? In this week's episode I discuss the common restrictive traps people in eating disorder recovery fall into when pursuing intuitive eating, and how to avoid them.
Recovery Perfectionism, Doubt & Procrastination
In this episode I discuss the myth of the 'perfect' recovery, and how endlessly seeking out information or waiting for the 'perfect' moment can be a form of procrastination. I also discuss doubting recovery, and the importance of doing it anyway.
Overshot
In this episode I discuss weight overshot in eating disorder recovery: what it is, and why it happens. I also discuss target weights, set point weight and debunk some weight myths.
Social Media & The Recovery Community
In this episode I discuss navigating social media as someone with an eating disorder/in recovery from one. I discuss the common pitfalls of social media, the two-edged sword of the online recovery community, and offer some advice on how to navigate social media safely and responsibly.
A Message For The Holidays
In this episode I discuss dealing with Christmas and other food-oriented holidays when in recovery from an eating disorder. I discuss common challenges during this time of the year, and why these challenges can actually be opportunities for progress. I also answer a listener question about extreme hunger.
Others Not "Getting" Your Recovery/Reinforcing The ED
In this week's episode I discuss what to do when others (friends, family and even treatment professionals) don't "get" your way of recovering, and instead unintentionally reinforce the eating disorder. I also discuss handling diet conversations, doubting recovery, how to navigate triggering situations and setting boundaries.
The Importance Of Exposure
In this episode I discuss exposure therapy in the context of eating disorder recovery: what it is, and why it is so important. I also answer a listener question about what to do when people around you don't 'get' your way of recovering and/or reinforce the eating disorder.
Dealing With Guilt
In this episode I discuss dealing with guilt in eating disorder recovery, and why feeling guilty in recovery isn't a failure. I also answer a listener question about wether weigh restoration ≈ recovered.
Hypermetabolism
What is hypermetabolism, and why does it happen, and how do you know you have it? And why are people with eating disorders so intrigued by this concept? In this week's episode I discuss hypermetabolism and elevated metabolism in recovery, and how the end goal should be metabolic restoration.
"The Switch" (What It Is & Why It Matters)
In this episode I explain the concept of "The Switch"; how something 'switches' in the brain of someone with a genetic predisposition to an eating disorder when experiencing a period of intentional or unintentional energy deficiency. I discuss the 'chicken-and-egg' situation of how restriction triggers disordered thoughts, and disordered thoughts trigger more restriction, and the key to breaking t
The "Calorie Budget Mindset" In Recovery
In this episode I discuss the "Calorie Budget Mindset" in eating disorder recovery; what it is, why it happens, how it sneakily manifests and how to challenge it. I also answer a listener question on how to make recovery feel like the "right" choice as opposed to a failure.
"Balanced Eating" In Recovery
In this episode I discuss the focus on eating "balanced" in recovery, from following the so-called "plate model" to obsessing about the perfect split between macronutrients. I also answer a listener question about growing in height after an ED.
Night Eating, Saving Up Calories & Intermittent Fasting
Why do I feel like eating most of my food at night, and is that inherently disordered? How do I break the cycle of restricting during day to "save up" calories for night? And what about intermittent fasting? These are some of the questions I cover in this week's episode.
Is "Food Addiction" Real?
In this week's episode I discuss the concept of "food addiction", and if this fits into the typical models of addiction. I discuss common reasons why someone feel "addicted" to food, the key difference between addiction to food VS drugs or alcohol and how to recover from this perceived addiction. I also talk about my dog adoption journey, and answer a listener question about obsessively rememberin
Fear Of Developing Binge Eating Disorder & Feeling Like "The Unicorn" (W/ Becky Freestone)
In this episode I am joined by my fellow recovery coach Becky Freestone (@why_befree on Instagram + Becky Freestone on Youtube) to discuss The Unicorn Syndrome, recovery coaching, and the fear of developing binge eating disorder in eating disorder recovery. This audio is from an interview I did on Becky's Youtube channel, link to original interview: https://www.youtube.com/watch?v=PXKKEM9F6fM
"Recovered" On A Low Intake: Now What?
In this weeks episode I discuss what to do when you have recovered (or weight restored but not really recovered) on a restrictive intake in recovery. I also answer a listener question about too low goal weights in recovery.
When Your Treatment Team Holds You Back
Sometimes it can seem like treatment professionals fear the same thing the eating disorder fears! In this episode I discuss why treatment teams sometimes (and usually unintentionally) hold their clients back. I talk about issues such as being underfed in recovery and not challenged enough, and offer some advice on how to tackle these issues.
On Enjoying Food (And Recovery)
In today's episode I talk about enjoying food and recovery; why this is totally OK and normal, and why recovery does not have to be a never-ending struggle. I also discuss having conflicting, opposing thoughts and feelings about recovery, and why this is part of the process. Additionally, I answer a listener question about craving processed fats and carbs in recovery.
Should You Weigh Yourself In Recovery?
In this episode I discuss weighing yourself in recovery: is it necessary, and when? I also talk about the importance of weight gain in recovery, and why pushing the weight up may be necessary.
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