In this episode, Emily & Han discuss how to make recovery work whilst studying. The key takeaways from this episode are:

• Position recovery at no.1 of your to-do list

•  Remember that your health is at foundation of everything else

• Do not continuously adopt the ‘I just need to get through this’ delay tactic

• See this as an opportunity to head towards Ed unapproved (e.g., messiness, convenience, rush)

• Consistently remind yourself of where you want to be long term and what your studying is ultimately all for. 

In this episode, Han and Emily speak through an array of reminders that were important to hold close when diving into a committed recovery. The key takeaways are…

• Surrendering involves consistently doing. Even in the presence of doubt.

• Doing good often doesn’t feel good.

• Your brain doesn’t have to be on board.

• Neuroscience and psychology tells us the brain is wired for familiarity and survival, not joy or fulfilment.

• Your thoughts are not the truth. They cannot force you to act.

• Hunger is normal and safe. A body relentless communication of it (including mentally!) is absolutely reasonable.

• Discomfort is temporary. The hard moments will pass. 

• Slips are not failures. Recovery is non linear.

• Embrace the fact that recovery is messy.

• Recovery is absolutely possible, and absolutely going to be worth it!

“What Are The Most Important Things a Recovery Buddy Should Know About Recovery?”

In this episode, Emily and Han speak through advice for a recovery buddy who is supporting a healing journey. 

The key take away points are…

- Get to know the basics about recovery in order to be able to provide grounding advice that reconnects your loved one with their healthy self (see rec. resources)

- Stand by their side through that discomfort without enabling them to use disordered means to alleviate anxiety. Holding somebody to account to follow through with the most recovery aligned action is the kindest thing you can do. 

- Acknowledge that the place that somebody is in their recovery is not represented by their weight. Somebody can be ‘under weight’ at any weight, if they are beneath where their body wishes to be. 

- View recovery with urgency until the point of fully recovered. The amount of deficit somebody is in shows up their behaviours and inner experience.

- ‘Better than before’ is not good enough. Encourage unrestricted eating. Remember that under eating is often invisible.

- Engage in practical support where possible. Keep offering. Keep challenging. Hold to your word with consistency and plenty of hope. 

- Acknowledge that the ED will not like the recovery buddy. Friction that arises is not representative of your wrongdoing. Stand firmly in the recovery ground. 

-Some resources that we both recommend:

1. Tabitha Farrar's 'Rehabilitate Rewire Recover'.
2. Becky Freestone's YouTube videos.
3. Helly Barnes' blog
4. Chris Sandel's '@sevenhealthcompany'.

In this episode Han and Emily discuss beginning to eat 'normally' again.

The key takeaways are:

• 'Normal' according to who?
• 'Recovery eating' may not actually be all that different to Recovered eating.
• Normalisation happens gradually as your body begins to trust you. 
• There is no neat timeline.

• Focus on what you CAN do.
• Just like other resources that it might be deficient in, your body does know how to recalibrate itself and get back to individualised balance.

There are some other episodes on this topic of ‘normal eating’ if it is a subject that you find valuable to hear more on ~2023.

discuss
permission to eat in the home environment.

The key takeaways from this episode are:

• Hungry mammals are not social mammals
• Is the safety of home serving the true you or is it actually serving the ED?
• How much the ED weaves into so many aspects of ones life
• Are you allowing exposure to things that hold resistance around You are not supposed to be pleasing the ED

In this episode, Han & Emily discuss navigating illnesses such as flu or a stomach bug whilst in recovery. The key takeaway points are:

• ED thoughts can intensify in a low energy state.
• Listen out for the whispers of honest desire and direction.
• Do not allow ED to piggy back on ‘standard advice’.
• REST. REST. REST.
• Take insights from this experience, using it to identify vulnerabilities.
• Use the wealth of knowledge that you do have that you have to ensure intake adequacy. 
• After the illness period is over, don’t just get back on track - get above the track!
• Ask yourself: how I want to be able to treat myself in situation like this in the future? 

In this episode, Emily & Han discuss recovery whilst travelling, holidaying and day-tripping.

The key points are:

• View the holiday as an opportunity
• Do not delay or postpone commitment
• Food abundance is not related to movement levels
• Embrace the culture AND bring snacks to support you
• Practice in advance
• Prioritise being in recovery - ensure that your trip is recovery-wise.

In this episode, Han and Emily discuss dealing with anxiety about the future - beyond recovery. 

Whilst it can be exciting to have freedom awaiting ahead, it is not at all uncommon to have emotions of hesitancy, fear and trepidation opposing these.

The key discussion points in this episode are:

• Focus on The Now.
• Recovery itself equips you to navigate tough life things 
• Your worthiness of support does not rely on your physical condition or diagnosis.
• Building tools for regulation (without ED) is part of your healing journey.
• Building unwavering self-trust means allows you to not require ED certainty in order to feel safe.

In this episode, Emily and Han discuss the validity of mental hunger. The key takeaway points are:

Respect that your body knows what its doing

Mental hunger is not a ‘lesser hunger’

Mental hunger is coming from a physiological place.

Your body has no malicious intention. 

Whatever, whenever, how much ever

In this episode, Emily and Han discuss how to move your attention away from thinking about weight gain in recovery.

The key takeaways are:

View weight restoration to an unsurpassed point non-negotiable. 

You cannot accept what you are seeking to side-step

Stop weight gain avoidant behaviours.

You cannot suggest to your brain that weight gain is safe when still doing weight gain avoidant behaviours that verify the fear.

Get clear on your values, and separate these from your EDs values. 

Nourish what is within your sphere of influence, and true interest.

Set yourself up to win

• Comfortable clothes
• Stop body checking 
• Remove the scale
• Where you can, ensure that your environment is not body-focused.

 Remove energy deficiency - ensure caloric abundance