Unrestrict-ED

In this episode, Han & Emily chat through permission seeking. The key takeaways are:

• Act boldly
• Building trust comes after action
• Come back to the word unconditional
• Tune into the ways that your body is giving you permission
• Step back from ED thoughts. Add healthy self pairings.
• Set your ambitions high
• Providing unwavering self-support provides a sense of safety.
• Connect to your why and inner wisdom
• Accept uncertainty
• Forge forward regardless of an orange/ red light

In this episode, Emily and Han discuss extreme appetite at any physical state. The key takeaways are:

• “Normal weight” doesn’t mean “fully nourished”
• Emily’s wonderful house analogy
• Build trust in food availability
• Boldly act without restriction
• EH includes mental hunger
• Ask yourself: What happens if I don’t do this?

In this episode, Emily and Han discuss who to ‘let in’ to your recovery. The key takeaways are:

• Owning your recovery doesn’t mean doing it alone.
• It’s okay if your circle is small.
• You do not owe sharing your recovery. 
• You can choose the depth that you share.
• As recovery evolves - your support system can too.
• You can start small and test the waters (e.g., by sending a recovery resource).
• Who do you need to tell to protect and preserve your recovery?

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!