The 5 Non-Negotiables of Eating Disorder Recovery
Let’s be honest.
If eating disorder recovery were just about wanting it enough, none of us would be here. You’d read one book, listen to one podcast, have one “aha” moment… and boom, cured.
Listen to the Episode Now
If this post resonates with you or makes you feel something, share it with a friend! My hope is that we can keep this important conversation going long after the post is over.
But that’s not how this works, and if you’ve tried to shortcut your way through recovery before, this episode is probably going to feel a little too familiar.
In this episode, I’m breaking down the non-negotiables of eating disorder recovery. Not the trendy opinions, not the “take it or leave it” advice, and definitely not the stuff that sounds good on Instagram but falls apart in real life. These are the foundational pieces that every recovery needs, no matter your diagnosis, your personality, or the modality you’re using.
We talk about why recovery needs structure before flexibility, why support does not equal dependence (yes, really), and why waiting to fully “understand” your eating disorder before changing anything is one of the sneakiest ways it keeps running the show. We also get into the uncomfortable truth about time, because recovery isn’t linear, it isn’t fast, and trying to rush it usually backfires.
If you’ve been negotiating with yourself, bending the rules, or secretly wondering, “Do I really have to do this part?”, this episode is for you. You’ll walk away knowing exactly what recovery actually requires, which non-negotiable you might be avoiding, and why practicing these things (not mastering them) is what truly moves you forward.
In this episode, I’m talking about…
Why adequate nutrition is essential for calming food noise, restoring energy, and supporting both physical and mental recovery.
Why consistency matters more than flexibility in early recovery, and why structure isn’t the same thing as rigidity.
The role of external support and why recovery doesn’t work in isolation, even if you’re highly motivated and well-informed.
Why behavior change has to happen before full insight, and how waiting to understand everything can actually stall recovery.
Why recovery takes time, why healing isn’t linear, and how urgency for a quick fix can unintentionally slow the process down.
How “non-negotiables” are meant to be practiced, not perfected, and how to identify the one you’re currently negotiating with.
Tweetable Quotes
“If we're working toward feeling safe, toward recovery, or toward mental wellness, you cannot ever do that with a starved mind or body. It just doesn't happen.” - Rachelle Heinemann
“Everybody's recovery is gonna look different.” - Rachelle Heinemann
“If willpower worked, then you wouldn't need recovery.” - Rachelle Heinemann
“Insight is great, but the insight without changing the behavior is just having a very nice intellectual conversation, which really does absolutely nothing or very little to change eating disorder behaviors.” - Rachelle Heinemann
“Healing is not linear.” - Rachelle Heinemann
Resources
Looking for a speaker for an upcoming event? Let’s chat!
Now accepting new clients! Find out if we're a good fit!
LEAVE A REVIEW + help someone who may need this podcast by sharing this episode.
Be sure to sign up for my weekly newsletter here!
You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com
Related Episodes
Episode 167. How to Achieve Full Recovery with Ilene Fishman
Episode 175. Real Recovery and How to Get There with Carolyn Costin, MA, MEd., MFT, CEDS, FAED
Newsletter update: If you’re not already signed up for my newsletter, then I’m not sure what you’re waiting for! I’m ✨obsessed ✨ with it. In an effort to keep things fun and fresh, we’re going to monthly newsletters rather than weekly. If you have any feedback on what you want to see in the newsletters, reply back to one or send me a message!
Grab my FREEBIE!: As you navigate recovery, you may be feeling like something is missing. You're doing a lot of work challenging yourself with the food, your body, and exercise. You're probably working on lots of other things at the same time, like stuff at work or relationship issues.
But, still, something doesn't feel like you're getting to the bottom of it. Grab my free journal prompts below and begin to work through the emotions of healing.
More From Rachelle
Hey there! I’m Rachelle, the host of the Understanding Disordered Eating Podcast. As a Licensed Mental Health Counselor, I work with clients to make sense of life’s messy emotional experiences.
I believe in the power of deep work and its positive impact on your life in the long term. Learn more about how we can work together here.
Sign up for my weekly newsletter for even more!
You can connect with me on Instagram, through my website or email me directly clicking the links below.
Subscribe & Leave A Review!
If you enjoyed this episode, you can show your support by leaving a review, subscribing, or sharing with someone who may need help. Click here to open this show in iTunes and leave a five star rating and review.