Today, we answer a listener who writes: “I’m grieving the foods I don’t eat anymore—social stuff and celebrations are hard.” The Food Shrinks open that door wider: grief in recovery isn’t just about food—it’s also the lost years, missed moments, and identities we’re shedding. With humor and honesty, they explore how to honor grief without letting it become the story that drags you back.

What We Talk About • Food grief vs. life grief: missing certain foods and mourning lost time, health, self-trust, and presence • “Not enough / too much” feelings and how dysregulation, ADHD/RSD, and early messages amplify them • Belonging cues & tradition: why cravings spike at holidays, patios, and summer rituals • From shame to compassion: grief as a normal (and healthy) part of change • Living amends: shifting focus to the life you’re building now • Feelings ≠ stories: noticing a longing without turning it into a relapse script • Biopsychosocial-spiritual lens: why this isn’t a 21-day habit swap

Key Takeaways • Grief is allowed. Unacknowledged grief is riskier than naming it. • Struggling ≠ failing. You’re learning a new way to live. • Let feelings pass. Don’t let a moment of longing become a narrative. • Rituals matter. Re-create connection and celebration without the substance. • Progress over perfection. If you slip, the world doesn’t end—stand back up kindly.

Quotes to Remember • “Don’t let a feeling become a story.” • “Just because you’re struggling doesn’t mean you’re failing.” • “Unacknowledged grief keeps us stuck; acknowledged grief moves with us.”

Keep in Touch 💌 Questions or topic ideas? [email protected] If this episode helped, please subscribe and leave a quick review—it helps others find recovery and hope.

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 deeply relatable episode, the Food Shrinks— tackle one of recovery’s most persistent companions: the belief that we are not enough… or sometimes too much. From early childhood conditioning to nervous system dysregulation, the trio explores how these painful stories take root, how they drive people-pleasing and perfectionism, and why they so often lead us to use food for comfort or control.

With honesty and compassion, they unpack their own journeys through shame, codependency, and recovery — offering tools to recognize when the “not enough” voice shows up, how to regulate through it, and how to begin standing in the truth of our inherent worth.

What We Talk About • The “not enough / too much” paradox — and how both can exist at once • Why dysregulation and shame keep these stories alive • The role of ADHD, rejection sensitivity, and trauma in feeling unworthy • Early family messages that shaped how we seek validation • The long game of recovery: time, patience, and radical self-focus • How to practice compassion and curiosity instead of judgment

Key Takeaways • Feeling not enough or too much isn’t a personal flaw — it’s often a trauma echo. • Awareness is the first step: notice when and where the story appears. • Shame is not fact; it’s a state — and it softens through compassion. • You are not alone. Every person in recovery wrestles with these feelings. • Standing in your truth means choosing yourself again and again — with time, patience, and love.

If today’s conversation resonated with you, we’d love to hear from you. 💌 Email your questions to [email protected].

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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.

The crew normalizes why sugar becomes the go-to “tool” for anxiety, boredom, and stress—and offers harm-reduction pathways that build capacity without shame. You’ll hear personal recovery pivots (like treating your recovery as seriously as your addiction), crowd-out strategies, micro-delays for cravings, and how to use community even if you don’t feel like it. This is practical hope: tiny, doable steps that add up.

What We Cover • You’re not hopeless—you’re human: Brains repeat what works for relief. That’s learning, not moral failure. • Add before you subtract: “Crowd out” by adding protein, fiber, and structure before trying to remove sugar. • Environment tweaks (not ultimatums): Out of sight storage, partner hides, garage stashes, plating treats at the table vs. eating from the bag. • Micro-delays for cravings: 10–20–60 seconds → a few minutes → an hour. Build the “wait” muscle. • Choose your hard, but choose support: We rarely recover alone; groups, meetings, lives, or any community can be anchors. • Treat recovery like it’s as big as the addiction: Boundaries around meal times, bedtime eating, social plans, and high-risk settings. • Compassionate curiosity: If you do eat it, slow down, plate it, and notice what it’s solving—then find other ways to meet that need. Practical Try-This List • Protein + Produce First: Keep easy protein (rotisserie chicken, eggs, edamame) and a “default veg” ready three ways this week. • Plate & Pause: If you’re having the thing, put it on a plate, sit at the table, and take 3 slow breaths first. • 10-Second Ladder: Delay 10s → 30s → 2m. Text a friend while you wait. • Out-of-Sight Ops: Ask a partner/roomie to store trigger foods out of view (garage, trunk, top shelf bin). • One Boundary This Week: Pick a single non-negotiable (e.g., “no eating after 7pm” or “no eating in the car”). • One Connection Anchor: Pick one community touchpoint (a meeting, live, or accountability check-in) and show up.

Host Insights • Molly C.: “My recovery only started working when I treated it like the serious condition it was—my recovery had to be as big as my addiction.” • Clarissa: “I didn’t have the skills yet, so I built a ‘home treatment’ season—invited people over when I didn’t want to, because it kept me safe.” • Molly P.: “Years of tool-building mattered. Curiosity over shame lets you add supports first and make removal feel possible later.”

Key Takeaways 1. Hope is a skill you practice, not a feeling you wait for. 2. Add supportive structure before subtracting the substance. 3. Micro-wins compound. Ten seconds today can become an hour next month. 4. Community is medicine. You don’t have to like it to benefit from it.

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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 Food Shrinks, Molly Carmel, Clarissa Kennedy, and Molly Painschab sit down to unpack what it really takes to live—and thrive—in recovery while on the move. From European conferences to beach vacations, cross-country trips, and jam-packed social calendars, the Shrinks share how they balance life on the road with staying grounded in their recovery.

What We Talk About • Recovery on the road: Why prioritizing recovery has to come first when routines and environments shift. • Yellow light behaviors: How subtle slips (like bites, licks, and tastes) can creep in while traveling—and what to do about it. • Food flexibility: The challenges of different food cultures, time zones, and access, and how to adapt without abandoning your plan. • Practical tools: From stocking Airbnbs with groceries, packing Tupperware, and bringing along a fan for sleep, to scheduling meetings and workouts strategically. • Emotional honesty: Jet lag, depression, comparison, and the courage it takes to honor vulnerability instead of pushing through. • Takeaways: Why self-care, boundaries, and compassion matter as much as meal planning and meetings.

Key Insights • Recovery is the priority—if it slips, everything else does too. • Flexibility grows with time: What feels unsafe in early recovery may become manageable years later. • Comparison kills: Everyone’s recovery looks different—what matters is meeting your own needs, not matching someone else’s. • Future-you needs present-you’s support: From meal prep to scheduling downtime, small acts of foresight pay off big.

Travel can be a gift of recovery—but only if you protect it. Tune in for candid stories, practical hacks, and heartfelt reflections on making recovery work wherever life takes you.

👉 Got a question or topic idea for the Shrinks? Email us at [email protected]

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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. Transcript

In this candid Food Shrinks conversation, Molly Carmel, Clarissa Kennedy, and Molly Painschab explore why being in community—whether recovery groups, professional networks, or even family—can sometimes feel activating instead of supportive. From comparing recoveries to feeling others’ pain too deeply, the shrinks share personal stories and professional insights on how envy, shame, and frustration show up in groups.

They talk about: • Why community can trigger old wounds and trauma responses • How to hold onto your energy without shutting down • Seeing comparison and envy as growth opportunities • The importance of role modeling and contributing instead of withdrawing • Building tolerance for discomfort as part of recovery With humor, honesty, and a lot of real talk, this episode reminds us that community is often where the hardest work—and the deepest healing—happens.

Key Takeaways • Keep the focus on yourself. Triggers often point to what still needs healing within. • Envy can guide growth. It shows us what we want and where we’re being called to expand. • Your energy matters. What you bring to community is just as important as what you take from it. • Discomfort is not danger. Learning to stay present with uncomfortable feelings is part of recovery.

Call to Action Have a question, concern, or topic you want us to dive into? Email us at [email protected].

If you enjoyed today’s show, help us grow by subscribing, leaving a rating, and sharing this episode with a friend.

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 Food Shrinks, Molly Carmel, Clarissa Kennedy, and Molly Painschab unpack the obsession with “Day One” in recovery. Why do so many of us cling to Mondays, fresh starts, and counting days—only to feel devastated when we “slip”? The shrinks share their personal stories, professional perspectives, and hard-won insights on why chasing Day One can become its own addictive cycle.

They explore: • Why we get stuck in “starting over” mode • The hidden comfort (and dopamine hit) of planning a restart • How perfectionism and diet culture feed the Day One trap • Finding motivation beyond counting days • Shifting from dogma to data: measuring recovery in more meaningful ways

Through humor, honesty, and real talk, this conversation reframes relapse, accountability, and motivation in a way that frees you from shame and helps you keep moving forward.

Key Takeaways • Counting days isn’t the only measure of recovery. Progress can also be found in mood, clarity, relationships, and consistency. • Day One can become addictive. Starting over offers a false sense of safety and dopamine, but it doesn’t build lasting self-esteem. • Recovery is messy. Perfection isn’t the goal—showing up and continuing forward is. • Dogma vs. data. Instead of rigid rules, ask: What’s working for me? What does my lived experience show?

Call to Action Do you have a question you’d like the Shrinks to tackle? Email us at [email protected].

If you loved today’s episode, help us grow: subscribe, leave a review, and share this conversation with a friend.

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 Food Shrinks, Molly Carmel, Clarissa Kennedy, and Molly Painschab tackle two heartfelt listener emails about food, weight, and grandchildren. The questions: How do I navigate my fear that my grandkids will inherit my struggles with food addiction? And how do I talk to my grandkids about food without shaming or harming them?

💬 Topics we cover: • Why “hands off the body” is one of the most powerful family rules • The difference between offering food with love versus testing or shaming kids • How weight stigma—not weight itself—can harm children’s confidence and eating patterns • Bliss point, ultra-processed foods, and what early exposure really means • Why codependency, fear, and our own unresolved wounds often shape how we parent and grandparent • Practical tools: keeping the focus on yourself, checking your nervous system, and modeling healthy boundaries

✨ Takeaways: • Love is complicated, and fear often shows up as overprotection or control. • Children need to be loved and accepted—not monitored or managed around every bite. • Your relationship with your own body and food is the most powerful influence you bring to the table. • Noticing when your concern is really about your own history can help you heal and protect the next generation. If you’ve ever worried about your children or grandchildren’s relationship with food—or struggled to know when to step in and when to let go—this episode offers compassionate, honest insight from three therapists who have been there.

📩 Got a question for us? Email [email protected].

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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 Food Shrinks, Molly Carmel, Clarissa Kennedy, and Molly Painschab open up about the everyday struggles of saying no, setting boundaries, and navigating the fawn response. With humor, honesty, and lived experience, the trio explores how people-pleasing, guilt, and self-abandonment show up in both personal and professional spaces—and how these patterns often connect to food, stress, and recovery.

💬 Topics we cover: • Why setting boundaries feels so uncomfortable (and why “no” rarely feels like enough) • The fawn response and how it fuels overwhelm, resentment, and food use • Codependency, trauma responses, and the Karpman drama triangle (rescuer, persecutor, victim) • The link between guilt, self-abandonment, and eating as regulation • Real stories of how boundaries get tested between friends, family, and colleagues • Why practicing boundaries is messy but essential for recovery and well-being

✨ Takeaways: • Boundaries are a daily practice, not a one-time skill. • Guilt doesn’t mean you’re doing something wrong—it often means you’re breaking old patterns of self-abandonment. • Observing your reactions and slowing down can create space for wise mind choices. • Progress matters more than perfection—each “no” is a step toward self-respect and self-care. If you’ve ever found yourself saying yes when you meant no, or using food to soothe the stress of people-pleasing, this conversation is for you.

📩 Got a question you’d like us to answer on the podcast? Email us at [email protected].

⭐ Love the show? Subscribe, give us a five-star rating, and share this episode with a friend who needs it!

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 raw and courageous conversation, Molly C, Molly P, and Clarissa shine a light on one of the most hidden and stigmatized struggles in eating disorder recovery: laxative abuse. What begins as a listener request turns into a deeply personal and honest discussion about secrecy, shame, and the painful realities of this often-overlooked behavior. Clarissa shares her lived experience of recovery—what it took to stop, how her body responded, and the emotional toll of trying to heal without compassionate support. Together, the Food Shrinks explore the intersections of addiction, distress tolerance, body image, and the grace-filled moments that can spark change. This episode dismantles stigma, validates lived experience, and reminds listeners that they are not alone. Recovery is possible, even when it feels messy, uncomfortable, or overwhelming. _____________________________________________________________________________________________________ Key Themes: • Why laxative abuse is rarely discussed—and why it must be. • How secrecy, shame, and medical misunderstanding keep people trapped. • The brutal reality of recovery: water retention, discomfort, and the patience it requires. • Grace as a catalyst for change—and how to act on those fleeting moments. • The power of telling the “uncomfortable” stories and finding compassion in the shadows. _______________________________________________________________________________________________________

 Takeaways: • You’re not alone: Many people struggle in silence with behaviors that feel too shameful to name. • Recovery is worth it: While challenging, the body and spirit can heal with time, support, and persistence. • Grace is real: Sometimes the smallest, quietest voice inside us says “enough”—and that moment can be life-saving. • Hard conversations matter: Talking about the dark, messy realities creates space for healing and connection. 👉 Have a question or a topic you’d like the Food Shrinks to discuss? Email us at [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.

What happens when getting sick stirs up shame, fear, and old recovery patterns? In this vulnerable and heartfelt episode, Molly, Molly, and Clarissa open up about how illness collides with productivity, worthiness, and the deep-seated belief that saying “no” makes us unlovable. From midnight panic at a friend’s house to pushing through vacations with fevers, the Food Shrinks get honest about how hard it is to prioritize rest—and how powerful it is when we finally give ourselves permission.

Through personal stories and raw reflection, they explore: • Why illness can feel so personal and shameful, even years into recovery. • The tug-of-war between people-pleasing and self-care. • How childhood invalidation around sickness echoes into adulthood. • Practical ways to practice grace, compassion, and trust when your body demands rest.

This episode is equal parts funny, relatable, and deeply validating for anyone who’s ever felt guilty about slowing down. Spoiler: your worth is not tied to productivity, and you are lovable—even in bed with the flu.

Takeaways: • Small choices (like saying “no” to plans while sick) can be huge wins in recovery. • Self-compassion often means taking the advice you’d give a friend. • Old stories about being “too much” or “a burden” may resurface when we’re ill—and that’s where healing work lives. • Rest isn’t weakness; it’s resistance to burnout and a radical act of self-love.

👉 Have a question or topic you’d like the Food Shrinks to tackle? Email us at [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.