Unrestrict-ED

In this episode, Emily and Han speak through procrastination. The key takeaways are:

• Shut the door to non-aligned actions
• Starting the day boldly
• Mindset of: food comes first
• Set yourself up to win (e.g., meal time parameters, phone alarms)
• Dismantle the pedestal of perfection via nourishment

In this episode, Han and Emily discuss dealing with the emotions that may arise after eating. The key takeaways are:

• Sit through the storm. Don’t aim to stop it.
• Reframe the ED flurry: it doesn’t represent wrongness
• Predict the ED patterns
• Use your personalised storm sitting toolkit

If you are interested to listen in to hear more about fullness, the following episode cover that topic: https://podcasts.apple.com/gb/podcast/unrestrict-ed/id1656275686?i=1000644380053

The question ‘what’s the point in having a small, more energy-dense snack if it doesn’t fill me up as much as a low-density, more voluminous one?”. The  key the takeaways are:

1. Full recovery = full neural rewiring + full nutritional rehabilitation
2. A caloric ceiling is the issue
3. Volume eating a restrictive behaviour 
4. You cannot outsmart / hack your body
5. The goal is not to maximise fullness from the smallest amount of energy
6. You cannot go left and right at the same time
7. Notice where fear of hunger is turning up

In this episode, Emily and Han discuss comparison in recovery. 

The key takeaways are:

• Compassion to provide context

• Your sphere of influence is in the here and now
• Define ‘success’ for you
• What specific feelings do you want
• Separate comparison and admiration 

If you want a little more on this topic, Han has written a blog post on this topic that may be of value:

https://www.recover-ed.co.uk/post/life-comparison

In this episode Emily and Han discuss practically navigating extreme hunger.  The key takeaways are:

• Be cautious about EH content
• Hunger is not the enemy
• Eat more than more than enough, consistently. 
• Keep replenishing your stocks of abundance 
• Be patient with the process. 
• Your ED doesn’t have to be on board.
• Q: Where has not honouring got you so far?

In this episode, Emily and Han chat through practical tools to help stop portion limitation . The key takeaways are:

• Expect resistance 
• Get rid of your scales or measuring equipment 
• Stop buying single packs / single serve portions
• Act with boldness > tweaking
• If available, let people in support network portion for you
• Eat out - abundantly 

In this episode, Emily and Han discuss why there may be a desire to immediately go to bed after finishing eating in the evening. The reasons discussed include:

• The important/interesting events of the day being over - according to an energy deprived brain
• A rigid meal plan ceiling having been met
• Avoidance of eating more/mental hunger
• Avoidance of emotions, thoughts, sitting in the storm

In this episode, Han and Emily discuss the contrasting nature of the ED and healthy self.

• Compassion and understanding are due: The energy deficit state makes us act differently than we otherwise would.

• But, don’t 'leave the taps running'. The awareness of the duality requires a response.
• Don’t get caught up in self-attack. This suits the ED.
• Make family aware that when the ED is being challenged, it likely will be quite hostile. 
• Notice how ‘one foot in, one foot out’ approach worsens this experience 

In this episode, Emily and Han discuss how to overcome the Eds judgement that you are not 'unwell enough' to pursue recovery. The key takeaway points are:

• Recovery isn't something you earn by pleasing the ED enough.
• ED is a neural network system, not an entity.
• A system based on self abandonment has no agenda to permit fully recovery.
• Nobody who is healthy wishes to be more unwell.
• Other people's behaviour isn't a reliable measure of your recovery needs. 
• Recovery on your terms, rather than the Eds terms.
• Don’t try to reason or justify your way out of this.

In this episode, Emily and Han discuss ‘overeating’ post recovery. The main takeaways are:

• Responding with compassionate action e.g., lying down, herbal tea
• The thought to compensate doesn't come to mind
• Trust is a 2 way street
• No deep fear of fullness
• Not asking "why"