It’s been a minute and I’ve missed it here!! Life has been full lately (read: never being home for more than 2 weeks at a time..) but recovery is showing up in every corner of my days from little moments like making meals at home to bigger shifts in how I see my body, this season has been meaningful to me and I hope the same for you.

If you’ve been following along, you know each month this year we’ve been setting an intentional recovery goal. And this month we're pausing. June is a reflection month. No new goal, just space to look back and ask: What’s working? What’s not? What do I want to carry forward?

In today’s episode, I’m walking you through what recovery has looked like for me lately. The highs, the lows, the routines that are helping, and the shifts I didn’t expect. Let’s check in, reflect, and get grounded together.

Follow the podcast on Instagram @theeatingdisorderdiaries

May’s recovery goal is to create a simple, supportive morning routine, because the way we begin our day can shape everything that follows. In this solo episode, Amy shares why morning routines are one of her favorite tools for eating disorder recovery and how you can build one that actually sticks — without stress or perfectionism.

We discuss:

• Why mornings are a powerful time for brain and habit change
• The science behind how routines impact cortisol, anxiety, and mood
• Why chaos fuels eating disorders and how routines bring safety
• Recovery-friendly ideas for grounding your mornings (no 5 a.m. bootcamps here unless you really want to)
• Tips to start small and make your routine sustainable
• How a gentle rhythm can rebuild trust with your body and mind

Whether you're brand new to recovery or looking to deepen your healing, this episode will leave you inspired to start your day with more intention, peace, and self-compassion.

Follow the podcast on Instagram @theeatingdisorderdiaries for more daily recovery tips, reflections, and encouragement.

This month’s goal in eating disorder recovery is all about daily ED education - because knowledge is power in recovery. In this follow-up episode, Amy sits down with none other than Harriet Frew, host of The Eating Disorder Therapist podcast, a BACP-accredited counselor, educator, and someone who brings the unique combination of professional expertise and lived experience.

Harriet has personally recovered from bulimia nervosa, and her work now supports individuals across the globe who are healing from disordered eating, body image issues, and the deep-rooted challenges behind them. She offers 1-1 therapy, online recovery programs, and training for other professionals who want to support clients in this space.

In this episode, Amy and Harriet discuss:

• Harriet’s personal recovery story and how it shaped her career
• Recent impactful episodes from Harriet's podcast and key takeaways
• The emotional and psychological roots of bulimia
• What it really means to seek recovery at any age or stage of life
• Why daily education can be empowering for both those in recovery and those who love them

Connect with Harriet:

• Podcast: The Eating Disorder Therapist Podcast
• Website: THE EATING DISORDER THERAPIST - The Eating Disorder Therapist Harriet Frew
• Instagram: @theeatingdisordertherapist_
• Substack: Harriet Frew | Substack

April’s recovery goal is to implement daily education about eating disorders into your routine, because the more you know, the more empowered you become. In this episode, we're joined by Ross Sonnenblick, a Clinical Psychology PhD student at Drexel University, who shares his personal journey with anorexia and his work at Drexel's WELL Center, where he studies Clinical Psychology with a focus on eating disorders, particularly in boys and men. We discuss:

• Ross' personal experience with anorexia nervosa
• What he’s studying at Drexel & his aspirations after graduating
• Why eating disorders in men are so underrecognized + key statistics
• Lesser-known, surprising facts about eating disorders
• The role of goal-setting in recovery
• His personal tools for healing & advice for listeners

Connect with Ross:

LinkedIn: https://www.linkedin.com/in/ross-sonnenblick-828996156/

Email: rs3725@drexel.edu

Follow the podcast on Instagram @theeatingdisorderdiaries and follow along for more daily eating disorder facts there.

It’s March 1st, which means a brand-new goal for our eating disorder recovery journey! After a month of journaling, we’re shifting our focus to meditation - learning to observe our thoughts without judgment.

This episode features an interview with Katie Beecher, a medical intuitive and licensed counselor featured in Goop, Poosh, and more. We discuss spirituality’s role in healing and how meditation can support recovery. Her book, Healing from Within, captures ways to go inwards and heal - linked here for purchase.

• Follow along on Instagram: @theeatingdisorderdiaries
• Follow Katie at: https://katiebeecher.com/ and on Instagram @katiebeecher_medical_intuitive
• Try a small meditation goal: 5 minutes a day with Great Meditation on YouTube
• DM me your thoughts—I’d love to hear how you’re incorporating meditation into your recovery.

See you in April for the next goal!

Welcome to the final episode of February! This month, we set a goal to build a journaling habit that fosters a better relationship with ourselves. If you're new to the podcast, start at the first February episode to catch up on setting this goal with Amy.

In this episode:

• It's a solo episode! Amy gets personal about her progress with this month’s journaling goal with reflections on what worked and what didn’t
• A deep dive into a challenging moment in her recovery
• Final journaling prompts to support you in tough moments
• A sneak peek at next month’s goal

Use these prompts whenever you need to challenge the eating disorder voice:

1. What am I feeling right now, and where do I feel it in my body?
   (Describe your emotions and any physical sensations. Acknowledge them without judgment.)
2. What triggered these thoughts or urges?
   (Was it something I saw, heard, or thought? How can I respond to this trigger with self-compassion?)
3. What do I need in this moment to take care of myself?
   (List three things that could comfort or ground you, like talking to a friend, deep breathing, or eating a nourishing meal.)
4. If my best friend were feeling this way, what would I say to them?
   (Write a letter to yourself as if you were supporting a loved one.)
5. What is one thing my body does for me that I am grateful for today?
   (Shift your focus to appreciation—maybe your body carried you through a hard day, let you laugh, or gave you energy to do something you love.)

Follow us on instagram @theeatingdisorderdiaries for more prompts and glimpses into Amy's life.

Welcome back to The Eating Disorder Diaries! This month, we’re setting a goal together to establish a journaling habit to support our eating disorder recovery journeys, and today’s episode keeps that momentum going. If you haven’t yet, check out the first two episodes of February first, where we cover how to make journaling a lasting habit and why it’s such a powerful tool in recovery.

In this episode:

Weekly Journal Prompts: Rewriting Your Story in ED Recovery

1. Breaking the Loop: Think of a negative thought that tends to spiral (e.g., "I'm not good enough"). Write about what triggers it, how it affects your emotions, and what a healthier response could be. How can you stop the cycle and choose a different narrative?
2. A Future Without Fear: Picture yourself five years from now, fully recovered. What does your life look like? What do your thoughts and habits reflect? What small steps can you take today to move closer to that version of yourself?
3. Reframing the Past: Write a letter to your younger self from the early days of your eating disorder. What would you tell them about healing, self-worth, and their future? How can you show them kindness instead of judgment and shame?

Special Guest: Rachelle Heinemann We’re continuing our conversation with therapist, eating disorder expert, and podcaster Rachelle Heinemann. In this second part of our chat, we go deeper into journaling prompts and explore ways to support a loved one struggling with an eating disorder.

Rachelle's Prompts:

1. Do I feel safe in my body?
2. How is my eating disorder keeping me safe? Safe from what?

Follow us on Instagram @theeatingdisorderdiaries

Connect with Rachelle: Find her at www.rachelleheinemann.com and check out her podcast Understanding Disordered Eating wherever you listen.

Welcome back to The Eating Disorder Diaries! In this second episode of February, Amy continues her journey of establishing a journaling habit in recovery. If you missed the first episode, start there for context.

In this episode:

• Journaling for Recovery: Amy discusses how journaling supports emotional regulation, self-awareness, and cognitive reframing in eating disorder recovery.
• Weekly Journal Prompts: This week’s theme is challenging negative thoughts, with five prompts to help reframe your inner dialogue.
• Special Guest: Rachelle Heinemann, an eating disorder expert, podcaster, keynote speaker, and therapist, shares insights on setting goals with grace and the importance of journaling as a tool in recovery.

Weekly Journal Prompts for challenging negative ED thoughts:

1. Write down a negative thought you've had today related to food, body image, or self-worth. Now, rewrite it as if you're speaking to a friend who's struggling with the same thought. How would you offer support, compassion, and a different perspective to them?
2. Reflect on a time when you made a choice in recovery that contradicted a negative thought about yourself or your body. What was the situation, and how did you feel afterward? What does this experience teach you about your strength and resilience?
3. Identify a negative belief or judgment you often hold about your body. Now, list three qualities about yourself that are not related to appearance—what makes you a valuable, unique person that goes beyond physical traits? How can you remind yourself of these qualities when negative thoughts arise?
4. Think of someone who believes in you or offers positive feedback regarding your recovery journey. Write a letter to yourself from their perspective, focusing on your progress, strengths, and growth. What would they say to counteract the negative thoughts you often experience?
5. Choose one negative thought or fear you have about food or body image. Dig deeper into where this thought may have originated. Is it from external pressures, past experiences, or internalized messages? How can you challenge the validity of that origin, and what new belief could you replace it with moving forward?

Follow Along: Join the conversation on Instagram @theeatingdisorderdiaries.
Connect with Rachelle: Find her at www.rachelleheinemann.com and listen to her podcast Understanding Disordered Eating wherever you get your podcasts.