So many of us in recovery know the words “I feel fat” all too well. They can hit like a tidal wave after eating, while looking in the mirror, or when shame and panic rise out of nowhere. But fat isn’t actually a feeling.

In this episode of Fly to Freedom, I’m unpacking what’s really happening when those words surface. Together, we’ll explore:

• Why “I feel fat” is often a shorthand for emotions we were never taught how to name.

• The deeper feelings that hide beneath body shame — fear, sadness, grief, vulnerability, or loneliness.

• Why restriction became a coping mechanism, and how recovery brings emotions rushing back.

• A simple 5-step practice you can use when the “I feel fat” thoughts feel overwhelming.

These thoughts aren’t evidence of failure — they’re signals from your nervous system asking to be heard. And when you begin to meet them with compassion instead of punishment, real healing starts to unfold.

💛 Free resource for you: I’ve created a brand new guide, Five Feelings That Fuel an Eating Disorder (and How to Navigate Them). You can download it for free at juliatrehane.com. It’s a gentle way to start making sense of those “I feel fat” days.

💛 Want daily support? Inside The Eating Disorder Recovery Circle, you’ll find the Feelings Navigator — a tool that helps you identify what you’re truly feeling — plus a loving community, live coaching, and on-demand recovery courses to support you every step of the way.

💛 Ready for deeper healing? My 1:1 coaching is where I work closely with you on the root causes, helping your system learn how to feel, soothe, and return to full self-trust.

Wherever you are today, please know this: “I feel fat” isn’t the end of the story. It’s the beginning of learning a new language — one of self-compassion, emotional truth, and freedom.

In this episode of Fly to Freedom, I’m joined by the brilliant Tabitha Farrar — recovery coach, speaker, and author of Rehabilitate, Rewire, Recover and Fried Eggs and Thunder Thighs.

Tabitha shares her journey of living with anorexia for over a decade, how a seemingly innocent decision triggered the illness, and the pivotal moment she finally chose recovery. Known for her blunt, science-based, no-nonsense approach, Tabitha talks openly about:

• Why she believes recovery doesn’t have to be complicated.

• The crucial role of facing fears — especially around exercise and weight gain.

• How negative body image is learned, and how to actually unlearn it.

• Why acting “as if” you like your body can rewire the brain faster than waiting for the feelings to change.

• The recovery myths that keep people stuck, including the idea that bingeing in recovery is something to fear.

💛 If you’d like to connect with Tabitha, you can find her at tabithafarrar.com and on her YouTube channel.

💛 If you’re ready to take the next step in your own recovery, visit juliatrehane.com. You’ll find all the ways we can work together – whether that’s through my workshops, joining The Eating Disorder Recovery Circle for ongoing support, or my 1:1 coaching for deeper, personalised guidance.

So many people in recovery quietly wonder: Do I have to face the trauma to truly heal?

Maybe you’ve whispered that question to yourself too – in the middle of a meal, in a therapy room, or in the quiet of the night when you’re just so tired of hurting. Maybe you long for recovery but dread opening the door to the past.

In this episode of Fly to Freedom, I’m speaking to that exact fear. Together we’ll explore:

• What trauma really is (hint: it’s not just what happened, but what you carried forward).

• Why recovery can absolutely begin without digging into the past straight away.

• How nourishment, rest and nervous system safety lay the groundwork for deeper healing.

• Why avoidance isn’t failure – it’s often a survival response that kept you safe.

• How real trauma healing often begins in small, quiet acts of safety, presence and self-compassion.

Recovery is not just about food. It’s about reclaiming the parts of you that had to hide – the ones who deserve love, safety, and freedom.

💛 If you’re ready to take the next step in your own recovery, visit juliatrehane.com. You’ll find all the ways we can work together – whether that’s one of my £27 workshops, joining the Eating Disorder Recovery Circle for ongoing support, or working with me 1:1 to supercharge your recovery. You can also download my free eBook The Five Voices We Carry: A Journey Through the Hardest Feelings in Recovery to help you navigate the emotional side of healing.