In this episode, Emily and Han speak through some wider impacts of energy deficit, beyond those that are physical. The key takeaways are:

1. Cognitive impacts 

2. Emotional impacts

3. Identity shifts

4. Social impacts

5. Motivation & frenzied living

6. Intolerance to empty time

7. Elevated pre-existing characteristics / sensitivities

8. Living for tomorrow

In this episode, Han and Emily discuss navigating physical discomforts in recovery. The key takeaways are:

• The body recalibrating is not a linear pathway

• Rest 
• Warmth 
• Eating regularity 
• Comfortable clothing
• Prioritise recovery (and full nutritional rehabilitation)
• Permit cave bear mode!

In this episode Emily and Han discuss tools to stop monitoring and micromanaging your intake. The key takeaways are:

• Be honest. Consider if worrying about not eating enough is ACTUALLY the reason behind you tracking, or if it is actually an exertion of control to ensure not 'too much'.
• Use a minimum backbone structure, not maximums or ceilings 
• Ensure eating regularity 
• Focus on density within each meal
• Set alarms/prompts to ensure consistency 
• Tap into your core self’s wisdom (recovery Sims)
• Use Helly Barnes' "as much as possible" strategy to cut through noise

In this first episode of 2026, Han and Emily discuss the alleviation of food preoccupation. The key takeaways are:

1. Constant hunger and food thoughts are a biological consequence of restriction
2. Long term consistent permission is essential 
3. Honouring the ‘what’ and ‘the how much’
4. There is no timeline, but there is a pattern
5. Be curious about a lack of longing
6. Lean into the wisdom of your body

Thank you so much for listening!

In this episode, Han and Emily discuss how to react to recognising that you aren't fully recovered yet. The key takeaway points are:

• Let yourself feel.
• Be in the Now, with compassion
• Reflect on what’s missing from your recovery 
• Reflect on what has helped you so far
• Viewing recovery as journey 
• Recovery doesn’t expire. But you can and must act now, in the moment.

In this episode, Emily and Han discuss how the RAVES model builds safety in the body first, flexibility second, and spontaneity last. 

The framework discussed in sequence is:

• Regularity
• Adequacy
• Variety
• Eating Socially
• Spontaneity

In this episode, Han and Emily discuss researching food. The key takeaways are:

• Obsession coming from a place of deficiency. It is a signal and symptom.
• Tune in to what, when and how much your obsession is guiding you towards.
• The illusion of control driven by ED.
• Don't pre-empt that periods of food abundance must be a bad thing
• Aim to expand your window of permission 

We are so excited to launch the Unrestricted Advent Calendar 2026. Please click here to take a look.

We will be posting this on our Instagram accounts too, so please do tag us on Instagram if you get involved!

In this episode, Han and Emily discuss keeping out of disordered ruts through recovery. The main takeaways from this conversation are:

• Energy deficiency exacerbates a propensity to fall into pattens
• Start your day boldly
• Make radical shifts
• Be reactive (e.g., weekly reflective check-in)
• Be proactive (e.g., set specific intentions)
• Equip your support system with clarity of intentions and permission to hold you accountable 
• Change your environment or use predictive power.
• Prioritise recovery

In this episode, Han and Emily discuss making recovery work when life is busy. 

The key takeaways are:

• Recovery prioritisation
• Ensure that ED version of recovery isn’t being fit in (e.g., rituals)
• Ensure energy density
• Challenge perfectionism 
• Set yourself up to win

• Scheduling in times to pause
• Eating on-the-go
• Relying on convenience options 
• Get off the ED conveyer belt of time filling behaviours 

In this episode, Emily and Han discuss rewiring perception towards food - away from calories and rules. The main takeaways from this episode are:

• Action change
• “Where your attention goes, your energy flows" 
• Checking your language 
• Ensure your (online) environment is recovery aligned 
• Be patient