In this thought-provoking Clinician’s Corner episode, Clarissa Kennedy and Molly Painschab dive deep into the ever-popular term “self-sabotage” — and why they believe it’s not only inaccurate but potentially harmful in the context of food addiction recovery.   Together, they explore how behaviors often labeled as self-sabotage are actually maladaptive coping strategies, formed through years of survival. These are not signs of brokenness, but evidence of brilliance in navigating pain, trauma, and unmet needs. The duo discusses how using shame-based language like “chronic relapser” or “self-sabotage” can derail healing, and instead, offer curiosity, compassion, and nervous system awareness as more empowering alternatives.   This episode is packed with insight, real client stories, and powerful reframes that will resonate with anyone navigating food addiction, emotional eating, or recovery setbacks.   Key Takeaways: • 🔁 “Self-sabotage” often reflects nervous system dysregulation, not moral failure — these behaviors were once adaptive strategies that worked to protect you. • 🧠 Your brain prioritizes the familiar over the functional — even if the familiar thing hurts, it still feels safer than the unknown. • ⛔ Terms like “chronic relapser” can shut down curiosity and growth — replacing them with language like “chronic ambivalence” invites exploration and self-kindness. • 🌪️ Recovery often feels like pressing the gas and the brake at the same time — you want to grow, but fear, beliefs, or unprocessed grief can hold you back. • 🛠️ Even "maladaptive" behaviors are skills — they were practiced over time. With intention and compassion, new habits can be learned the same way. • 🔍 Behaviors like bingeing after a win, or striving for perfection, are clues — not failures. Ask, “What is this trying to tell me?” • 👥 Connection is key — community and co-regulation help us see progress we can’t always witness in ourselves.   Clinician Gems: • “There’s no such thing as self-sabotage — only unmet needs and unprocessed fear.” • “Recovery takes courage, not perfection.” • “We don’t erase progress with a slip. Practice doesn’t disappear.” • “The goal isn’t a perfect streak — it’s the pattern of returning.”   We Want to Hear From You! What landed for you in this episode? Do you resonate with the term self-sabotage — or are you ready to retire it too? Send your feedback, topic suggestions, or stories to: [email protected]   Transform Within Workshop: https://sweetsobriety.newzenler.com/courses/transform-within   The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

 

In this powerful and deeply nuanced episode, Dr. Vera Tarman and Molly Painschab welcome back Dr. David Wiss to explore one of the most important—and often misunderstood—topics in the field: the intersection of food addiction and eating disorders.

With his unique background in both nutrition and public health, Dr. Wiss walks us through the historical divide between the food addiction and eating disorder communities, the philosophical and clinical tensions between rigidity and flexibility, and how trauma, ACEs, and access to food complicate both diagnosis and treatment.

Whether you're a clinician confused about how to distinguish between binge eating, bulimia, and food addiction, or someone in recovery navigating your own lived experience, this episode is a must-listen.

👥 Topics Covered:

Is it an eating disorder, food addiction—or both?

Historical roots of the FA vs. ED divide

Why rigidity is seen as both the problem and the solution

The role of trauma, ACEs, and structural inequality

How clinicians can use timelines and clinical intuition in treatment

Why a continuum model offers more inclusive care

Ethical considerations in individualized vs. cookie-cutter treatment

The Wise Mind Nutrition app is a middle-ground tool for healing

💬 Key Quotes:

“Everyone has a different neuropsychiatric profile… There isn’t a manual that’s going to work for all people.” – Dr. David Wiss “We’re not just dealing with food. We’re dealing with trauma, access, systems, and stories.” – Molly Painschab “Both food addiction and eating disorders have valid truths—and both need a seat at the table.” – Dr. Vera Tarman

🧠 About Our Guest: Dr. David Wiss Dr. David Wiss is a registered dietitian nutritionist and mental health researcher who has worked with more than 1,000 patients over the past 12 years. He is the founder of Nutrition in Recovery, and a global leader in the field of nutrition for addiction recovery and disordered eating.

Dr. Wiss holds a PhD in public health from UCLA, and his work bridges the gap between neurological, psychological, behavioral, and nutritional sciences. He has authored more than 20 peer-reviewed papers, contributed six book chapters, and continues to challenge outdated approaches to mental health and nutrition.

Dr. Wiss is also the creator of the Wise Mind Nutrition app—an innovative platform that provides education, food logging, reflection tools, and clinician interaction for individuals working on their mental wellness through nutrition.

He is passionate about social justice, the gut-brain connection, and empowering people to heal themselves through informed, compassionate, and personalized care.

📍 Learn more: https://wisemindnutrition.com

📲 Resources Mentioned:

Wise Mind Nutrition App

From Evolution to Revolution: Food Addiction in Context (Frontiers in Psychiatry)

The D-FANG Model: Disordered Eating and Food Addiction Nutrition Guide

“Separating the Signal from the Noise” – David Wiss’s trauma-informed research

📣 Connect with Us:

Leave a review on Apple Podcasts or Spotify

Send your questions, reflections, or topic suggestions—let's keep the conversation going!

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

In this powerful episode of Food Junkies, we dive deep into the intersection of food insecurity and food addiction with special guest Dr. Lindsey Parnarouskis. Dr. Parnarouskis, a researcher specializing in food addiction and public health, shares groundbreaking insights on how socioeconomic factors and access to food impact addiction-like eating behaviors.

From her research at the Food and Addiction Science and Treatment Lab to her latest studies on the role of stress, intermittent access to food, and ultra-processed food consumption, Dr. Parnarouskis sheds light on the social justice implications of food addiction. Together, we explore the barriers faced by food-insecure individuals, how stress amplifies cravings, and what clinicians, policymakers, and society can do to create lasting change.

🔑 Key Topics Discussed:

• Dr. Parnarouskis' journey into food addiction research
• The strong link between food insecurity and food addiction (people experiencing food insecurity are almost four times more likely to struggle with food addiction)
• How stress, financial fear, and limited access to whole foods reinforce addiction-like eating patterns
• The withdrawal experience in food-insecure populations and how it mirrors other addictive substances
• Why policy-level interventions—like expanding SNAP benefits, increasing access to whole foods, and regulating the food industry—are critical for preventing and addressing food addiction
• The importance of harm reduction and meeting individuals where they are in recovery
• How clinicians can screen for food insecurity and adjust interventions to be more compassionate and effective

🌍 Why This Conversation Matters: Food insecurity is not just about hunger—it’s about the quality of food available, the stress of not knowing where your next meal comes from, and the long-term effects of relying on ultra-processed foods. Dr. Parnarouskis emphasizes that food addiction is not just a personal responsibility issue—it’s a systemic issue that demands policy changes, social support, and a more compassionate approach to treatment.

📚 About Dr. Lindsey Parnarouskis Dr. Lindsey Parnarouskis is a clinical psychologist and Postdoctoral Research Fellow at the Drexel University Center for Weight, Eating, and Lifestyle Science. She completed her Ph.D. in Clinical Psychology at the University of Michigan and her predoctoral internship at the University of Pennsylvania Perelman School of Medicine. Dr. Parnarouskis’ research seeks to understand the role of economic marginalization in developing and treating overeating concerns, to inform novel clinical and policy interventions.

📩 Join the Conversation:

• Share your thoughts on social media using #FoodJunkiesPodcast
• please email us: [email protected]

Thank you for listening! If you found this episode valuable, please subscribe, rate, and leave a review to help us spread the message of food addiction recovery.

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

 

 

In this heartfelt and eye-opening episode of Food Junkies, CJ sits down with her friend and colleague, Sharon Gregg, to explore Sharon’s deeply personal story of food addiction and recovery.

From childhood dreams of streets paved with chocolate to decades of yo-yo dieting and the relentless voice of sugar calling her name, Sharon’s story is one many will find achingly familiar. Sharon opens up about her early experiences with dieting, the cultural messages around food and body image she absorbed, and how her battle with sugar addiction intensified during menopause.

Listen as Sharon shares how a life-changing retreat helped her uncover the role of ultra-processed foods in her health struggles—and how understanding the science of addiction gave her the key to breaking free from the sugar cycle.

CJ and Sharon also dive into:

The challenges of overcoming sugar addiction in a world where moderation is idolized. How menopause became a turning point in Sharon’s search for wellness. The hidden emotional patterns behind food cravings, stress eating, and weekend “white-knuckling.” The grief and freedom of letting go of "drug foods" and the unexpected joys of recovery. Plus, Sharon shares her practical recovery tools—from mindful movement and community support to her love for throwing pots (yes, pottery!).

Whether you’re struggling with food yourself or supporting someone who is, this conversation is a candid look at how food addiction impacts the mind, body, and spirit—and how healing is absolutely possible with the right support and self-compassion.

Feel free to join our supportive community on Facebook: Sugar-Free for Life Support Group - where we believe "I'm Sweet Enough."

If you're considering personalized assistance, CJ, a Certified Addiction Professional specializing in Food Addiction, is here for one-on-one coaching. Reach out to CJ at [email protected] 

Interested in sharing your recovery story on our show? We'd love to hear from you! Please email [email protected] 

If you find inspiration in recovery narratives, you won't want to miss the Food Junkies Podcast. Check it out at https://www.foodjunkiespodcast.com/.

 

 

In this episode of the Food Junkies Podcast, Dr. Vera Tarman speaks with Dr. Donald Weaver, a world-renowned expert on Alzheimer’s disease, its causes, and its treatment.

Dr. Weaver, a Canadian neurologist, chemist, and researcher at the University of Toronto, has made significant contributions to our understanding of cognitive diseases, particularly Alzheimer’s. His groundbreaking work suggests that Alzheimer’s is not just an inherited brain disorder but also an autoimmune condition triggered by environmental toxins, including metals, plastics, pesticides, and—most relevant to our discussion—ultra-processed foods.

Join us as we explore the science of Alzheimer’s, the role of diet in brain health, and what we can do to prevent cognitive decline. Dr. Weaver will discuss the inflammatory effects of ultra-processed foods, the role of the immune system in Alzheimer’s, and how diet is one of the most significant modifiable risk factors for this devastating disease.

What You’ll Learn in This Episode:

✔️ Dr. Weaver’s journey into neurology and Alzheimer’s research, including a personal story that shaped his career.

✔️ Why Alzheimer’s is not just one disease but a collection of related disorders.

✔️ The role of inflammation and the immune system in developing Alzheimer’s.

✔️ How ultra-processed foods contribute to brain inflammation and cognitive decline.

✔️ The similarities between Alzheimer’s and autoimmune diseases.

✔️ Why head trauma, air pollution, and diet are major risk factors.

✔️ How diabetes and obesity increase the likelihood of Alzheimer’s and why some researchers call it “Type 3 Diabetes.”

✔️ The potential of GLP-1 receptor agonists (like Ozempic) to reduce Alzheimer’s risk.

✔️ Why it’s never too late to make dietary changes to protect brain health.

✔️ The latest research on potential treatments and vaccines for Alzheimer’s.

Key Quotes:

🧠 “Diet is the most important modifiable risk factor for Alzheimer’s.” – Dr. Donald Weaver

🧠 “Your brain is what makes you—you. Your memories define you. Alzheimer’s is one of the most devastating diseases of the brain.” – Dr. Donald Weaver

🧠 “It’s never too late to protect your brain. Delaying Alzheimer’s by just five years can mean more time with your loved ones.” – Dr. Donald Weaver

Thank you for listening! If you enjoyed this episode, please subscribe, rate, and leave a review! Your support helps us bring you more incredible conversations on the science of food addiction and recovery.

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

Hosts Clarissa Kennedy and Molly Painschab explore the critical theme of belonging in recovery. They discuss the concept of "othering"—feeling unseen, unheard, or misunderstood—and its deep impact on individuals in their healing journeys. The episode is framed around a powerful quote from George Orwell about the loneliness of being misunderstood, setting the stage for a rich discussion on attachment, connection, and the need for belonging.

Clarissa and Molly share personal experiences of feeling different, whether in family dynamics, social settings, or recovery groups. They examine how attachment styles—secure, avoidant, anxious, and disorganized—shape our ability to connect with others. Understanding these patterns can help individuals navigate relationships and cultivate deeper connections.

They also highlight the essential role of nervous system regulation in recovery, emphasizing the power of co-regulation—where we find safety and grounding in connection with others. The discussion broadens into various forms of belonging, including interpersonal relationships, collective experiences, casual encounters, symbolic bonds, esteem-building, and contemplative practices.

The episode concludes with encouragement for those feeling isolated in their recovery journey. The hosts remind listeners that belonging is cultivated over time and that finding one’s community may take patience and effort. They stress the importance of honoring one’s truth, setting boundaries, and staying open to new connections.

Key Takeaways:

• The Pain of "Othering" – Feeling unseen and misunderstood can be isolating, but it’s a common experience, especially in recovery.
• Attachment Styles Impact Belonging – Secure attachment fosters deep connection, while avoidant or anxious styles can make relationships challenging.

Nervous System Regulation Through Connection – Belonging and co-regulation with others help soothe the nervous system and support healing. 

Six Ways to Cultivate Belonging:

• Interpersonal Relationships – Quality connections with family, friends, and recovery groups.
• Collective Experiences – Participating in group activities or shared traditions.
• Casual Encounters – Everyday interactions that remind us of our place in the world.
• Symbolic Bonds – Connecting through shared identities, cultures, or symbols.
• Esteem-Building – Feeling valued through contributions and recognition.
• Contemplative Practices – Finding connection through nature, mindfulness, and self-reflection.

Vulnerability and Authenticity Foster True Belonging – Sharing personal stories and being open can create deep connections.

Belonging is Not About Fitting In – It’s about being seen and accepted as you are, not changing yourself to match others’ expectations.

Recovery Requires Courage to Stand Alone at Times – Not everyone will understand your journey, but staying true to yourself is essential.

Finding Your People Takes Time – Your community is out there. Keep showing up, being authentic, and honoring your truth.

Connect With Us: Have thoughts on this topic? Email us at [email protected]. We’d love to hear your experiences and suggestions for future episodes!

Closing Thoughts: Your journey is valid. You are worthy of belonging exactly as you are. Keep searching for your community—they exist, and they will welcome you with open arms.

If you enjoyed this episode, please rate and review us on your favorite podcast platform. Thanks for listening!

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

 

In this episode, we welcome back Nick Norwitz for Part 2 of our deep dive into metabolism, food addiction, and dietary nuances. We cover everything from broken metabolisms to the role of hormones in weight regulation, the impact of glycemic load, and the ongoing debate about fruit, dairy, olive oil, and the carnivore diet. If you've ever wondered about food science versus food fear-mongering, this is the episode for you!

Key Topics Discussed:

1. Understanding “Broken Metabolism”

The difference between metabolic dysfunction and metabolic perception.

The role of insulin and other hormones in fat storage and hunger regulation.

Why glycemic load matters more than calorie counting in weight loss.

The importance of patience in metabolic healing, especially after years of processed food consumption.

2. Why Weight Loss Can Plateau

Metabolic adaptation and how fat cells retain memory.

How food labels can be misleading and the importance of tracking glycemic response.

The role of continuous glucose monitors (CGMs) in fine-tuning nutrition choices.

3. Fruit and the Fear of Fructose

Debunking the myth that all fructose is bad.

How the small intestine processes fructose before it reaches the liver.

The importance of context: different fruits have different effects on blood sugar.

Recommendations for lower-glycemic fruits, such as berries, for those with insulin resistance.

4. Olive Oil and Muscle Health

The role of oleuropein in mitochondrial function and aging muscles.

How olive leaf extract might help improve muscle metabolism.

The importance of choosing high-quality olive oil for maximum benefit.

5. Dairy and Cardiovascular Health

New research showing that cheese may actually reduce cardiovascular disease risk.

Why saturated fat in dairy is not necessarily harmful.

The importance of individual tolerance—some people thrive on dairy, while others find it triggering.

6. The Carnivore Diet: Is It Right for You?

Carnivore as an elimination diet rather than a meat-only ideology.

How some people experience relief from autoimmune and gut health issues by eliminating plant foods.

Why sustainability and long-term adherence matter more than short-term results.

Key Takeaways:

Metabolic health is adaptable: Your body can heal, but patience and consistency are key.

Fruit isn’t the enemy: Choose fruits wisely based on your metabolic health and glycemic response.

Whole foods matter: The effects of food go beyond macros—consider nutrient density and processing.

Individualization is key: Whether it’s carnivore, keto, or Mediterranean, the best diet is the one that works for you.

Resources Mentioned:

Nick Norwitz’s YouTube Channel: https://www.youtube.com/@nicknorwitzPhD

Website: https://www.nicknorwitz.com

Scientific Papers Discussed:

Adipose Tissue Retains an Epigenetic Memory of Obesity After Weight Loss (Nature, 2024)

The Small Intestine Converts Dietary Fructose into Glucose and Organic Acids (Cell Metabolism)

Mitochondrial Calcium Uptake and Skeletal Muscle Performance (Cell Metabolism)

If you enjoyed this episode, please rate and review us on your favorite podcast platform. Thanks for listening!

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

In this compelling episode of Food Junkies, we welcome Dr. Nick Norwitz, a researcher, educator, and metabolic health advocate whose mission is to "Make Metabolic Health Mainstream."

Dr. Norwitz, a valedictorian from Dartmouth, PhD in Metabolism from Oxford, and an MD candidate at Harvard Medical School, shares his journey with severe Inflammatory Bowel Disease. This struggle led him to discover the life-changing power of a ketogenic diet. His transformation inspired his relentless curiosity to challenge outdated medical paradigms and explore cutting-edge research in metabolic health.

We dive into some groundbreaking topics, including: ✅ The Connection Between Food Addiction and Viruses – Could a virus in your gut microbiome be influencing addictive food behaviors? ✅ Understanding Lean Mass Hyper Responders – Why do some people see their cholesterol skyrocket on a ketogenic diet? ✅ The Role of Individualized Nutrition – How n=1 experimentation can be the key to optimizing metabolic health. ✅ Debunking Cholesterol Myths – What’s the truth about dietary cholesterol and heart disease?

Dr. Norwitz also shares his famous “Oreo Experiment,” in which he lowered his cholesterol by eating Oreos—not as a recommendation but as a fascinating metabolic demonstration that challenges traditional assumptions about fat and carbohydrates.

This conversation was so insightful and packed with science that we had to make it a two-part episode! Stay tuned for Part 2, where we’ll discuss dairy, olive oil, carnivore diets, and more.

🎧 Tune in to learn: ✔️ How Dr. Norwitz turned a devastating health condition into a lifelong passion for metabolic science. ✔️ The latest research on the gut microbiome and food addiction. ✔️ Why cholesterol numbers might not mean what you think they do. ✔️ How to apply scientific curiosity to your health journey.

🔗 Resources & Links: 👉 Follow Dr. Nick Norwitz:

• YouTube: Nick Norwitz YouTube Channel
• Twitter/X: @NickNorwitz
• Instagram: @nicknorwitz

📩 Subscribe & Stay Connected: If you loved this episode, be sure to subscribe, rate, and leave us a review! Let us know what you think!

📆 Next Episode Teaser: In Part 2, we’ll continue our deep dive into metabolic health and nutrition, discussing topics like dairy, olive oil, carnivore diets, and whether cholesterol truly matters for longevity. Don’t miss it!

🎙️ Thank you for listening to Food Junkies!

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

In this episode of the Food Junkies Podcast, Dr. Vera Tarman speaks with Dr. Jon Davis, a principal investigator on the study Changes in Alcohol Use After Metabolic and Bariatric Surgery. Dr. Davis is a principal scientist at Nova Nordisk, where he researches how gut-brain signaling mechanisms regulate appetite and metabolic disorders. His work explores the neurobiological connections between obesity, bariatric surgery, and substance use disorders—examining how bariatric procedures may increase the risk of alcohol use disorder (AUD) through gut microbiome and brain reward pathway alterations.

The Food Junkies Podcast team is particularly interested in whether similar mechanisms might predispose post-bariatric surgery patients to sugar or food addiction.

What We Discuss in This Episode:

🔹 Dr. Davis’ Background & Research Journey – From an interest in neuroscience and memory formation to studying brain plasticity, substance use, and ultimately, bariatric surgery. 🔹 Unexpected Discoveries – How interviews with post-bariatric surgery patients and their spouses revealed a pattern of increased alcohol consumption. 🔹 Clinical Findings – Research has consistently shown that some patients who were low consumers of alcohol pre-surgery develop AUD post-surgery, while frequent drinkers pre-surgery may actually reduce their consumption afterward. 🔹 Mechanisms at Play:

• Gut Rewiring & Alcohol Sensitivity – How changes in gut absorption impact blood alcohol levels.
• Hormonal Influences – The role of GLP-1 and ghrelin in regulating appetite, alcohol consumption, and cravings.
• Dopamine & Reward Pathways – The link between obesity, food reward, and neurochemical changes post-surgery. 🔹 Rodent Models & Sugar Sensitivity – Research demonstrating that bariatric surgery increases rodents’ sensitivity to both alcohol and sugar, potentially explaining post-surgery changes in cravings. 🔹 Long-Term Outcomes & Weight Regain – Data suggests that 30–50% of bariatric surgery patients regain weight within five years. What are the implications for food addiction recovery? 🔹 Pharmacological & Surgical Interventions – Comparisons between bariatric surgery and GLP-1 medications (such as Ozempic and Mounjaro) in regulating appetite and cravings. 🔹 The Debate on Food Addiction – Where the scientific community stands on whether food addiction should be classified as an addiction akin to substance use disorders.

Key Takeaways:

✔ Bariatric surgery alters the gut-brain axis, leading to changes in both alcohol and sugar sensitivity. ✔ Some post-surgical patients are at increased risk for developing AUD due to heightened alcohol absorption and reward pathway changes. ✔ Neurobiological and hormonal factors contribute to food cravings and hedonic eating post-surgery. ✔ Obesity is often associated with low dopamine levels, and bariatric surgery may help restore dopamine balance, reducing food cravings. ✔ Long-term post-surgery weight regain is common, raising questions about sustainable solutions for metabolic disorders.

Future Directions & Research Needs:

🧪 Neuroscience of Post-Bariatric Surgery – More studies are needed on brain dopamine changes post-surgery. 📊 Longitudinal Studies – Tracking post-surgical patients' eating behaviors, alcohol consumption, and cravings over time. 🧠 Behavioral & Psychological Interventions – Combining pharmacology, cognitive-behavioral therapy, and digital tools to personalize weight loss and addiction treatment. 💡 Preventive Approaches – Identifying high-risk individuals pre-surgery to provide better education and support for long-term success.

Final Thoughts from Dr. Davis:

"If I could give my younger self advice, I’d say: Keep an open mind. Science is about asking what if and following the data wherever it leads."

Resources & Links:

🔗 Study: Changes in Alcohol Use After Metabolic and Bariatric Surgery 🔗 Learn more about Dr. John Davis’ research at Nova Nordisk 🔗 Food Junkies Podcast – Subscribe for more episodes on food addiction, recovery, and science-backed solutions

🎧 Listen now on Apple Podcasts, Spotify, or your favorite podcast platform!

💬 Join the Conversation: Have you experienced changes in alcohol or food cravings post-bariatric surgery? Let us know in Vera's Facebook Group: Sugar-Free for Life: I'm Sweet Enough

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.

In this episode, we dive into a hot topic in the world of Ultra-Processed Food (UPF) Use Disorder—Harm Reduction. This concept, widely recognized in substance use recovery, has been largely undefined or misunderstood in the food addiction space. Today, we explore:

• What is harm reduction?
• How does it work in food addiction recovery?
• Who might benefit from harm reduction strategies?
• Practical ways harm reduction can be applied in real-world recovery

Join Clarissa and Molly as they break down harm reduction principles, share real-life client applications, and discuss how respect for autonomy, compassion over shame, and evidence-based strategies can support individuals on their unique recovery paths.

Key Topics Discussed: ✅ Respecting Individual Recovery Journeys – Meeting people where they’re at without shame or coercion ✅ Common Misconceptions About Harm Reduction – How it differs from moderation management ✅ Practical Harm Reduction Strategies – Meal timing, food sequencing, mindful eating, and more ✅ Addressing Clinician Pushback – Why harm reduction is often misunderstood in food addiction spaces ✅ Balancing Abstinence & Harm Reduction – Helping clients determine the best path for them ✅ The Role of Medications & Surgical Interventions – Understanding how medical tools can support food addiction recovery

Key Harm Reduction Principles: 1. Respect for the Person

• Compassion over shame: People struggling with UPF addiction deserve respect and understanding—not guilt or judgment.
• Meeting people where they are: Recovery is personal; some may need to eliminate certain foods, while others focus on reducing harm without complete abstinence.
• Building trust: Encouraging open, non-judgmental conversations fosters a supportive recovery environment.

2. Commitment to Evidence

• Understanding food addiction science: Research shows UPFs hijack the brain’s reward system, leading to compulsive overeating. Harm reduction is based on evidence, not willpower.
• Using proven strategies: Structured meal planning, protein-rich whole foods, and blood sugar stabilization can help reduce cravings and binge episodes.
• Medication as a tool: Some individuals benefit from medications like Naltrexone/Bupropion to regulate cravings—similar to medication-assisted treatment for substance use.

3. Focus on Harms

• Minimizing the most damaging behaviors: Recovery is not about immediate perfection but reducing harm over time.
• Shifting food choices: A harm-reduction model may involve replacing binge-triggering UPFs with minimally processed alternatives.
• Reducing metabolic harm: Eating whole foods first, balancing blood sugar, and prioritizing nutrition can help mitigate UPF-related health consequences.

4. Recognizing Food Addiction Realities

• Not everyone can quit UPFs overnight: A phased approach may be more sustainable.
• UPFs are engineered for addiction: Willpower alone is not enough—practical strategies like structured eating and environmental changes can help.
• Food as a coping mechanism: Understanding the emotional role of UPFs helps individuals develop healthier coping strategies.

5. Prioritizing Autonomy

• Individualized recovery paths: Some people thrive with full abstinence, while others focus on reducing harm in certain settings (e.g., social gatherings).
• Empowering self-directed choices: Individuals should have the freedom to set their own recovery boundaries and decide which tools work for them.
• Allowing flexibility: Recovery is not all-or-nothing—setbacks are learning experiences, not failures.

6. Socio-Cultural Sensitivity

• Considering food access and affordability: Many people in recovery have financial or geographical barriers to whole foods. Harm reduction respects these realities.
• Cultural food traditions: Recovery must honor cultural identity while balancing UPF reduction goals.
• Reducing stigma in marginalized communities: A non-judgmental, compassionate approach is crucial, especially for those with limited resources.

Final Takeaway: Harm reduction is not a one-size-fits-all approach, and neither is abstinence. The key is bio-individuality—what works for YOU? We encourage both individuals in recovery and clinicians to stay curious, open-minded, and evidence-based when considering recovery tools.

🔗 Connect with the Food Junkies Podcast:

📢 Subscribe & Leave a Review – Your feedback helps us spread awareness and reach more people on their recovery journey.

📩 Join the Conversation – Connect with us on social media and let us know your thoughts on today’s episode!

Email us: [email protected]

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.