How Do I Let Go Of Portion Restriction?

In this episode, Emily and Han speak through pursuing recovery boldly when it all feels immensely uncomfortable. The key takeaway points are:Separate the experience from the meaning you attach to itPractice Neff’s work on self compassion Side effects of not recovering being equally being challenging Radical acceptance: there is no other wayTake things one day at a timeYou don't have to love the process to believe in the outcomeYou are not broken for finding this immensely tough

In this episode, Han and Emily speak through follow through as mental hungerTrusting of mental hungerAllow the recalibration of fullnessDon’t evade discomfort born from recovery actioningDon’t tickle your hunger. Go direct to the source.Set yourself up to win: graze bowls, comfortable clothing etc.

In this episode, Emily and Han speak through their own experience of navigating the difficulty of physical changes in recovery Understand the messiness Let yourself feelRadical acceptance Select recovery accommodating clothingStaying present in the day to day navigationMove out of image focussed environment Stay in the now. Focus on the day by day navigation

In this episode, Emily and Han speak through procrastination. The key takeaways are:Shut the door to non-aligned actionsStarting the day boldlyMindset of: food comes firstSet 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 wrongnessPredict the ED patternsUse your personalised storm sitting toolkitIf 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:Full recovery = full neural rewiring + full nutritional rehabilitationA caloric ceiling is the issueVolume eating a restrictive behaviour You cannot outsmart / hack your bodyThe goal is not to maximise fullness from the smallest amount of energyYou cannot go left and right at the same timeNotice 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 nowDefine ‘success’ for youWhat specific feelings do you wantSeparate 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 contentHunger is not the enemyEat 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 portionsAct with boldness > tweakingIf available, let people in support network portion for youEat 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 brainA rigid meal plan ceiling having been metAvoidance of eating more/mental hungerAvoidance of emotions, thoughts, sitting in the storm