Episode 86: Why Settle for Less? Chris Sandel on Full Recovery and Reclaiming Your Life

In this episode, we explore one of the most transformative aspects of eating disorder recovery: boundaries. Setting boundaries can feel uncomfortable, especially when it involves family, but they are essential for protecting your recovery journey and prioritising your well-being. 🎙️ What you’ll learn in this episode: Why boundaries are crucial in eating disorder recovery. How guilt, discomfort, and fear are signals of growth. Practical ways to set boundaries with kindness and compassion. Tips for handling family dynamics and conversations during the holiday season. How boundaries strengthen relationships and help you protect your mental space. Whether you’re just beginning your eating disorder recovery or looking to strengthen your healing, this episode will guide you in embracing boundaries as a powerful tool for self-respect and growth. Resources and Support:If you’d like to learn more about this topic, listen to the full episode and keep it handy for moments when you need a reminder to prioritise yourself. Apart from this podcast, you can find much more information from me here:Website: ⁠https://juliatrehane.com/⁠Instagram: ⁠https://www.instagram.com/juliatrehane/⁠Facebook: ⁠https://www.facebook.com/profile.php?id=100090553513117⁠ Wishing you all a Merry Christmas and a mindful holiday season! 🎄

In this festive and heartfelt Christmas special, Julia Trehane and Victoria Kleinsman team up again to address your holiday-related questions around food, family dynamics, and self-compassion. This episode is filled with actionable advice, warmth, and plenty of laughs as they navigate the joys and challenges of the holiday season. Whether you’re recovering from an eating disorder, supporting someone in recovery, or simply looking for tips to make this Christmas a little more mindful, this episode has something for you. What You’ll Learn in This Episode: How to navigate Christmas with less food-related anxiety. Practical strategies for setting boundaries with loved ones. How to embrace body changes and dress confidently during recovery. Ways to create a more joyful, connection-focused holiday experience. Questions Answered in This Episode: "How can I feel less stressed about all the food around at Christmas?" Tips for managing overwhelm. Strategies for focusing on the festive experience rather than the food. "How do I handle triggering comments about food or bodies from family members?" Setting boundaries with love and compassion. Examples of responses to deflect or address comments. "What can I do when I feel pressure to eat more to prove I'm not restricting?" The importance of honesty and self-trust. Setting boundaries to protect your recovery. "How can I reintroduce fear or binge trigger foods without relapsing?" Addressing scarcity vs. abundance mindsets. Practical steps for reintroducing foods safely and confidently. "What’s your favorite Christmas food?" A lighthearted discussion about holiday treats and traditions. "How can I manage the overwhelming amount of food, people, and choices during the holidays?" Tips for grounding yourself when things feel chaotic. Practical ideas for finding calm amidst the festivities. "How do I handle body changes and dressing confidently in recovery?" Embracing the present moment and letting go of comparison. Styling tips and finding joy in dressing authentically. "Does metabolism increase when you eat more? What if I’m already gaining on a low intake?" Understanding how the body heals and regulates itself in recovery. Trusting your set point weight and your body's wisdom. "How do I stop preemptively restricting when I have little control over holiday meals?" Choosing self-compassion over preemptive restriction. Managing expectations and staying grounded in recovery. "How can I allow myself to just eat all the food?" Shifting your mindset to unconditional permission to eat. Letting go of holiday rules and embracing true freedom. Festive Takeaways: Write yourself a loving letter or record a voice note to open on Christmas morning as a gentle reminder to stay grounded in self-compassion. Julia will be recording a special podcast meditation for this too. Make sure you follow Fly To Freedom podcast for that. Start a new holiday tradition that brings joy and connection to your season. Focus on the memories you create, not just the food you eat. Resources Mentioned: Victoria’s free support group for direct, compassionate guidance (visit her website for details). Julia’s podcast episode with stylist Alice Nichols on dressing for body changes. Stay Connected: Follow Julia and Victoria on social media for more holiday tips and encouragement. Don’t forget to share your Christmas stories with us—tag us or send a message to let us know how this episode helped you! Victoria can be contacted here: Website: https://victoriakleinsman.com/ Instagram: https://www.instagram.com/victoriakleinsmanofficial/ Podcast: https://open.spotify.com/show/4iNYvEWvgW9a0wNaj4m9hf?si=9ccb805e23544356 Apart from this podcast, you can find much more information from me here: Website: https://juliatrehane.com/ Instagram: https://www.instagram.com/juliatrehane/ Facebook: https://www.facebook.com/profile.php?id=100090553513117 Wishing you all a Merry Christmas and a mindful holiday season! 🎄

Join me in celebrating my incredible client, Laura, a doctor from the UK, who shares her inspiring journey of battling an eating disorder and ultimately recovering not just her physical health, but her mental and emotional well-being too. Have you ever wondered what it truly means to recover from anorexia—not just physically, but emotionally and mentally, too? Many people struggling with anorexia feel stuck in a cycle of quasi-recovery, where life seems functional on the outside but feels far from fulfilling on the inside. This episode dives into Laura’s story of moving beyond surface-level recovery to experience true freedom. If you’ve ever felt that traditional treatments aren’t addressing the real root causes, this episode will give you hope and practical insights. Discover why recovery is not just about eating more, but also about addressing the emotional and psychological layers behind an eating disorder. Learn how inner child work and self-compassion can help reframe beliefs and cultivate a sense of self-worth. Gain insight into why personalised recovery coaching that focuses on the whole person—not just their eating habits—can lead to transformational change. If this episode resonated with you, take the next step toward freedom—I’m here to help you too.For my gold standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/ I also offer lots of free resources: Sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here. Follow me on Instagram for lots of helpful tips @juliatrehane. Don’t forget to follow this podcast and, if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!

Have you ever felt like a setback in your eating disorder recovery means you've failed? This episode uncovers why relapse doesn't define your journey—and how it can even lead to growth. This episode pairs with my detailed blog on Relapses : Eating Disorder Recovery and How to Manage Them. Relapse is a reality in anorexia recovery that can feel incredibly discouraging.  If you've struggled with the fear that relapse means you're back to square one, this episode sheds light on a compassionate way to understand setbacks and use them to strengthen your recovery. Learn how to approach relapse as an opportunity rather than a roadblock on the path to lasting freedom from disordered eating. Discover why relapse often happens and what it can teach you about your personal triggers and emotional needs. Learn practical, compassionate steps to take after a relapse to reconnect with your recovery journey. Find out how to explore the deeper emotional and psychological patterns beneath the eating disorder to foster long-term healing. Sign up for our email community to receive a daily recovery mantra and my free guide to recovery, designed to keep you motivated and supported every step of the way. If this episode resonated with you, take the next step toward freedom—I’m here to help you.For my gold-standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/I also offer lots of free resources: sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here.Follow me on Instagram for lots of helpful tips @juliatrehaneDon’t forget to follow this podcast, and if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!

Are you wondering if true freedom from an eating disorder is possible? In this episode, I sit down with Chris Sandel, founder of Seven Health, who has dedicated his career to helping people find lasting freedom. Together, we explore why “full recovery” is achievable and what’s really necessary to reach it. In this epic episode, Chris shares how recovery goes beyond just eating or following rigid rules. We dive into the common traps people fall into—like waiting to feel ready or trying to negotiate with the eating disorder. This episode offers a fresh perspective on building resilience, letting go of control, and finding true self-compassion. It keeps giving, right to the end, so keep listening! Here’s what you’ll gain: A clear understanding of why full recovery is possible, no matter where you are right now. Powerful insights on why taking meaningful action—not just gathering information—is key to recovery. Practical ways to start building a life beyond the eating disorder, filled with joy and self-trust. Listen now, and if this resonates, join my email community for daily mantras and a free recovery guide to support your path. If this episode spoke to you, take the next step toward freedom. Both Chris and I can help you. Chris’s details are: Seven Health Website Real Health Radio YouTube Channel Instagram Facebook Free Guide: First Five Steps For my gold standard 1:1 coaching, reach out to me here: Begin Your RecoveryI also offer plenty of free resources:Sign up to receive daily mantras and a free recovery guide when you join my email community – you can do this here My details: Website YouTube Spotify Podcast Instagram Facebook Don’t forget to follow this podcast, and if you enjoyed it, please leave a review to help others find support on their recovery journey.

Have you ever wondered why fighting against your natural weight feels like a losing battle during anorexia recovery? If you've been struggling with the exhausting cycle of weight control and dieting, this episode uncovers why understanding your body's set point weight could be the missing piece in your recovery. Letting go of unrealistic weight expectations might just lead to the peace and freedom you've been searching for. Learn why fighting your set point weight can keep you trapped in a cycle of restriction, frustration, and obsession. Discover how allowing your body to reach its natural weight range helps heal both physically and mentally, opening the door to food freedom. Gain insights into the long-term benefits of trusting your body, from balanced hunger cues to a more fulfilling life free from diet culture. Ready to start trusting your body and move closer to freedom? Listen now and join my email community for daily mantras to keep you on track and get my free guide to recovery. If this episode resonated with you, take the next step toward freedom—I’m here to help you.For my gold standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/ I also offer lots of free resources:Sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here Follow me on Instagram for lots of helpful tips @juliatrehaneDon’t forget to follow this podcast and if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!

Have you ever wondered how self-compassion could radically transform your relationship with your body and food? Join me and Marla Mervis Hartman as we explore this transformative journey in today's episode. In this insightful conversation, we focus on overcoming the struggles many face in anorexia recovery, such as negative body image and food-related anxieties. If you've been stuck in a cycle of self-criticism or searching for a way to make peace with your body, this episode will give you practical tools and guidance to move forward with compassion and confidence. Listeners will gain: Practical techniques for befriending your body and healing your relationship with food, grounded in self-compassion. Inspiring insights on how body acceptance can lead to greater emotional freedom and peace. The empowering message of self-kindness that can profoundly shift your recovery journey. Marla Mervis Hartman, creator of Love Your Body, Love Yourself, shares her personal story of overcoming years of food and body image struggles. She has dedicated her life to helping women embrace their bodies and live with confidence. Her new book, Be-Friend Yourself, is a must-read for anyone looking to deepen their self-compassion journey. You can order it here on Amazon.co.uk or here on Amazon.com (I may receive a small commission from these links but the book will cost you the same) Explore her other offerings on her website and connect with her on Instagram, Facebook, and YouTube. Take the next step in your recovery by signing up for my daily mantra emails, designed to keep you on track with daily inspiration. When you join, you'll also receive my free recovery guide to support your journey toward healing. If this episode resonated with you, take the next step toward freedom—I’m here to help you.For my gold standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/. I also offer lots of free resources: Take the next step in your recovery by signing up for my Daily Love emails, designed to keep you on track with daily inspiration. When you join, you'll also receive my free recovery guide to support your journey toward healing. Follow me on Instagram for lots of helpful tips @juliatrehane. Don’t forget to follow this podcast and if you enjoyed it, give it a lovely review, as this helps others benefit from it too!

Are you tired of battling those relentless negative thoughts during anorexia recovery? Discover why they show up and how to quiet them in this episode. If you're in recovery, you know that negative thoughts can feel like they sabotage every step forward. In this episode, we'll explore why these thoughts arise and what you can do to stop them from holding you back, giving you the tools to finally make progress and regain control of your mental space. Learn why negative thoughts show up during recovery and how your brain’s survival mechanisms work against you. Discover practical ways to separate yourself from disordered thinking, using compassion and mindfulness to take back control. Explore how to challenge and reframe these thoughts, turning the mental battle into a stepping stone toward lasting recovery. Sign up to my email list for daily mantras to keep you on the right track and get your free recovery guide—start your journey to freedom today.  If this episode resonated with you, take the next step toward freedom—I’m here to help you.For my gold standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/I also offer lots of free resources: sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here.Follow me on Instagram for lots of helpful tips @juliatrehaneDon’t forget to follow this podcast and if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!

Are you ready to be inspired by a real story of hope and complete freedom from anorexia? If you or someone you love is struggling with anorexia recovery, this episode with a previous client, Madison Meyer will resonate deeply. Madison's powerful and inspiring journey from the dark depths of an eating disorder to living a life full of happiness, self-compassion, and freedom shows that recovery is possible. This episode is a must-listen for anyone who feels trapped and longs to break free from the grip of anorexia. In this episode, you will learn: How Madison shifted from fear and isolation to embracing life fully. The role of self-compassion and personalized support in creating lasting recovery. How coaching is different from traditional ED recovery methods. Why taking ownership of your healing can transform not just your eating habits, but your entire life. Listen to the full episode and sign up for our email list to receive daily mantras that keep you on track, plus my free guide to recovery—your first step to true freedom. If this episode resonated with you, take the next step toward freedom—I’m here to help you.For my gold standard 1:1 coaching, reach out to me here: https://juliatrehane.com/begin-your-recovery/ I also offer lots of free resources:Sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here.Follow me on Instagram for lots of helpful tips @juliatrehane.Don’t forget to follow this podcast and if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!

Why do you feel stuck in your recovery from anorexia?If you’ve been on the recovery journey but still find yourself struggling with brain fog, anxiety, or feeling like you can’t move forward, this episode is for you. We go deep into the science of how nutrition impacts mental clarity, and why food is the missing key to lifting the fog that keeps you stuck. This episode will help you understand why the process feels so hard and how nourishing your body can actually shift your mindset and help you recover. You will gain valuable insights into why malnutrition creates mental fog and emotional chaos, making recovery feel overwhelming. You’ll also learn how proper nutrition, especially carbohydrates, can help your brain function properly, leading to better decision-making and focus. Lastly, this episode shows you how to start nourishing your brain for long-term clarity and emotional balance, allowing you to take meaningful steps toward recovery. If this episode resonated with you, take the next step toward freedom—I’m here to help you. For my gold standard 1:1 coaching, reach out to me here: I also offer lots of free resources:Sign up to receive daily mantras and my free recovery guide when you join my email community. You can do this here. Follow me on Instagram for lots of helpful tips @juliatrehane. Don’t forget to follow this podcast and if you enjoyed it, give it a lovely review, as this helps other people benefit from it too!