Emma is a full-time vet nurse with a hectic rota who spent years in the on-again, off-again cycle with food. In this episode we unpack how she created calm, sustainable physical changes without another strict plan - and how those habits carried her through pregnancy without guilt or all-or-nothing thinking.

What we cover:

• Why “fit your life to the plan” fails - and how Emma flipped it to “fit the plan to real life”
• The exact low-pressure habits she used: flexible meals, gentle movement (hello, walks), and nervous-system resets
• Releasing food guilt in pregnancy (even when only chips would stay down)
• How dropping perfectionism ends the binge–restrict loop and makes change stick
• Practical strategies for high-functioning mums: simple food structure, stress-aware choices, and celebrating small wins

SEO keywords: sustainable body change, stop yo-yo cycle, realistic habits for busy mums, nervous system regulation, food freedom, emotional eating support, pregnancy food guilt, gentle movement, flexible meal structure, reduce food noise, UK women’s health, Body Brain Belief coaching, calm approach to change, identity-based habits.