If you’ve been following along, you may have started to recognise some disordered patterns and begun learning what to expect in recovery. But now you might be wondering — what do I actually do next? In this episode, we’re sharing four practical tips to help guide you through those first steps of healing.

This is Part 1 of a two-part series filled with tools, ideas, and encouragement for the early stages of recovery. These are things we’ve both learned through experience and wish we’d known sooner.

In this episode:

•A quick check-in: how our week’s been and the best part of it

•Tip 1: Social Media Detox – Why muting or unfollowing even “healthy” accounts can protect your peace

•Tip 2: Prioritising Sleep – How sleep affects your appetite, mindset, and recovery progress

•Tip 3: Managing Movement – Avoiding the urge to “burn it off” and finding gentle, joyful movement

•Tip 4: Reframing Self-Talk – Beginning to notice and shift the way you speak to yourself

This episode is here to remind you that you don’t have to do everything perfectly. Healing is messy, and that’s okay. Take what helps and leave the rest.

Have a question or want us to cover something specific?

Reach out on Instagram @cjandgracepodcast or email us at cjandgracepodcast@gmail.com. We’d love to hear from you.

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Resources Mentioned:

Study on sleep and eating habits: Search “sleep deprivation and eating habits” on Google Scholar or try this one: “The impact of sleep deprivation on food desire in the human brain”

Mental health support:

Butterfly Foundation – 1800 33 4673 or butterfly.org.au

Starting recovery from an eating disorder can feel terrifying, confusing, and overwhelming—and we get it, because we’ve been there. In this episode, CJ and Grace talk honestly about what the beginning of recovery really looks like and how to take those first steps, without it feeling so out of control.

We unpack the messy middle between “I want to get better” and “I don’t know how,” and break down the physical, emotional, and mental shifts that can happen early in recovery. From facing extreme hunger to dealing with body changes and guilt around food, we’re here to remind you: it’s normal to feel scared—and you’re not alone in that.

If you’re at the start of your journey or thinking about taking that first step, this episode is for you.

In this honest and powerful episode, we dive into what it really means to start recovery from an eating disorder—especially when part of you isn’t ready to let go. Grace opens up about her personal journey through orthorexia, anorexia, and bulimia, sharing the raw truths of what it felt like, how it showed up in her life, and what helped her take those first scary steps toward healing.

We also unpack the signs of disordered eating that often go unnoticed, including the obsession with “healthy” eating, overexercising, restriction, bingeing, and more. If you’ve ever wondered “Do I actually have an eating disorder?”—this episode is for you.

You are not alone. You are not broken. Recovery is messy, but possible—and it starts here.

Connect with us on IG: @cjandgracepodcast