Food Junkies Podcast

CJ welcomes Heather to the podcast, a guest whose bright, charismatic energy lights up the conversation from the start. Heather is exceptionally open and instantly warming, sharing her journey with honesty and heart. She speaks candidly about living with diabetes, her long battle with sugar and ultra-processed food addiction, and the moment everything changed, when she realized she wanted to become a healthy, active grandmother for her grandchild. That love became her fuel for transformation. Heather's story is one of resilience, clarity, and choosing herself and her family again and again. I cannot wait for you to meet her. 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 cjnguy@myfoodaddictioncoach.com Interested in sharing your recovery story on our show? We'd love to hear from you! Please email FJRecoverystories@gmail.com

What if the key to understanding your relationship with food isn't willpower — it's neuroscience? In this fascinating episode, Dr. Vera Tarman sits down with Dr. Rachel Herz, neuroscientist, leading expert on the psychology of smell, and author of Why You Eat What You Eat and That's Disgusting. From the evolutionary roots of disgust to why ultra-processed foods bypass our natural aversion responses, this conversation will genuinely change how you think about what ends up on your plate — and in your mouth. What You'll Learn in This Episode Why disgust is almost entirely learned — and what the one innate exception is The neuroanatomy of smell and why scent is so deeply tied to emotion and memory How one bad experience with a food can create a lifelong aversion (one-trial learning) The difference between disgust and fear — and why that distinction matters for disordered eating Why non-tasters may be more prone to overeating than super tasters How ultra-processed food is engineered to bypass our natural "this isn't real food" signals Whether disgust could be a therapeutic tool in changing our relationship with UPFs Why Dr. Herz believes disordered eating is psychological and behavioral — and where she and the Food Junkies team respectfully differ on the addiction model Practical, science-backed strategies for becoming more intentional around eating About Dr. Rachel Herz Dr. Rachel Herz is a neuroscientist and faculty member at Brown University, widely regarded as the world's leading expert on the psychology of smell. She is a TED 2019 and TEDx 2024 speaker, has published 108 peer-reviewed research articles, and serves as an expert witness in legal cases involving smell. She is the incoming president of the International Society of Neural Gastronomy. Her books include: Sensation and Perception (widely used neuroscience textbook) That's Disgusting: Unveiling the Mysteries of Repulsion — a New York Times Book Review Editor's Choice Why You Eat What You Eat: The Science Behind Our Relationship with Food — named among the best food books of 2018 by Smithsonian and The New Yorker Connect with Dr. Rachel Herz 🌐 rachelherz.com Connect with Food Junkies 🎙️Food Junkies Podcast — available on all major platforms 🌐 foodjunkiespodcast.com ▶️ YouTube: https://www.youtube.com/@FoodJunkiesPodcast 📘 Sugar-Free For Life: I'm Sweet Enough FB Group: https://www.facebook.com/groups/SugarFreeForLife ✨ Back-to-Basics Workshop: https://sweetsobriety.newzenler.com/courses/back-to-basics The Food Junkies Podcast is hosted by Dr. Vera Tarman, Molly Painschab, and Clarissa Kennedy. We are dedicated to honest, evidence-informed conversations about food addiction, ultra-processed food use disorder, 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.

Life doesn't pause for recovery — and right now, life is a lot. In this Clinician's Corner episode, co-hosts Molly Painschab and Clarissa Kennedy sit down for an honest, grounded conversation about what it looks like to stay connected to your recovery when the world feels like it's on fire and your personal life is a lot at the same time. This isn't a pep talk. These are two clinicians talking real about the neuroscience of stress and cravings, the shame spiral that follows a slip, and what "minimum viable recovery" can look like when you're just trying to make it to tomorrow. If you've been asking yourself why this is suddenly so hard? This episode is for you. In This Episode, We Cover: 🧠 Why your brain is working against you right now The neuroscience behind chronic stress and cravings — and why a recovering brain is already running harder than average before you add the weight of the world on top. 🌍 The macro AND the micro From political instability and financial stress to grief, caregiving, and personal loss — we name what's happening and why pretending otherwise is doing you a disservice. 📱 Setting boundaries with the news cycle How to stop the doom scroll from hijacking your nervous system — without swinging to total avoidance. Finding the middle path that keeps you informed without dysregulated. 😔 The shame spiral that turns slips into recurrences It's not always the slip itself that does the damage. Molly breaks down why the judgment after the slip often has far longer-lasting consequences — and how to interrupt that cycle. 🛟 Minimum viable recovery What's the smallest version of recovery you can do today to make it to tomorrow? Clarissa introduces this framework and it will change how you think about hard seasons. ⚓ Recovery anchors and non-negotiables The value of identifying a few tethering behaviors before you're in crisis — and why protecting those anchors can keep you from unraveling. 💙 Co-regulation and connection We are not wired to regulate alone. From turning on your camera in group to body doubling with an emotional support human — why connection isn't optional when things get hard. 🌿 Meaning-making, spiritual practice, and nature Reconnecting with your why — the deep one, not the diet-culture one — and how spiritual practice and time in nature can restore a felt sense of control when everything else feels uncertain. Resources & Links Mentioned ▶YouTube: Food Junkies Podcast - YouTube 🌐 Sweet Sobriety membership & groups: https://sweetsobriety.newzenler.com/courses/group-coaching-2025 📧 Email us with topic requests or questions: foodjunkiespodcast@gmail.com If this episode resonated with you: → Share it with someone who needs to hear it right now → Come to group — even if you've been avoiding it, just go → If you're a professional, bring this conversation to your next supervision session The Food Junkies Podcast is hosted by Dr. Vera Tarman, Molly Painschab, and Clarissa Kennedy. New episodes drop weekly. 🎙️ Subscribe, leave a review, and share with someone in recovery who could use a reminder that they're not broken — they're just carrying a lot right now. BACK-to-BASICS WORKSHOP with Megan Sloan What you'll walk away with: • Simple strategies to improve balance, posture & core stability • A deeper understanding of your body and how it communicates with you • Practical tools you can use immediately • A stronger sense of trust and connection with your body Saturday, April 25 at 10am EST 90 minutes Live + replay included $25 USD ➡️ https://sweetsobriety.newzenler.com/courses/back-to-basics 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.

CJ has the privilege of sitting down with Kristy today. Today, I'm honored to introduce Kristy, a devoted homeschooling mom whose life is a powerful testimony of resilience, strength, and hope. Kristy once believed her struggles were simply about weight and exercise, never realizing she was battling food addiction. Through faith, courage, and deep self-discovery, she came to understand the root of her struggle and found freedom on the other side. She is unwavering in her belief that God carried her through every step of the journey. Now, she shares her story to encourage others, offering hope and lifting up anyone walking through addiction. 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 cjnguy@myfoodaddictioncoach.com Interested in sharing your recovery story on our show? We'd love to hear from you! Please email FJRecoverystories@gmail.com

Are you working hard, caring deeply, and still feeling like it's not enough? You're not alone, and this episode is for you. This week, Molly and Clarissa sit down with Dr. Ellen Hendriksen, clinical psychologist, core faculty at the Center for Anxiety and Related Disorders at Boston University, and author of How to Be Enough and How to Be Yourself. Ellen brings warmth, science, and radical compassion to one of the most common, and most quietly painful, struggles in recovery: perfectionism. In this conversation, we explore: 🔹 Where perfectionism actually comes from — genetics, family of origin, AND the culture we're swimming in 🔹 Why shame fuels the binge-restrict cycle and how to begin replacing self-punishment with self-kindness 🔹 The crucial difference between rules and values — and how that distinction can transform your recovery 🔹 Why procrastination is never really about time (and what it's actually telling you) 🔹 How to build a stable, grounded sense of self-worth that isn't constantly up for evaluation 🔹 Why comparison is hardwired — and what to do with it instead of fighting it 🔹 The "already enough" practice that rewires how we see ourselves Whether you're navigating food addiction recovery, disordered eating, or just the exhausting weight of never feeling like you measure up — this episode offers real tools, real grace, and real hope. ABOUT DR. ELLEN HENDRIKSEN Dr. Ellen Hendriksen is a clinical psychologist specializing in anxiety and perfectionism. She is core faculty at the Center for Anxiety and Related Disorders (CARD) at Boston University and author of two books: How to Be Enough (perfectionism) and How to Be Yourself (social anxiety). Find her newsletter How to Be Good to Yourself When You're Hard on Yourself on Substack. 🔗 Find Ellen's books wherever books are sold 📬 Ellen's Substack: Search "How to Be Good to Yourself When You're Hard on Yourself" CONNECT WITH US: Food Junkies Podcast on YouTube: (2) Food Junkies Podcast - YouTube 📧 Email us at: foodjunkiespodcast@gmail.com If this episode resonated with you, please leave us a review and share it with someone who needs to hear 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.

Can you eat plant-based and still avoid sugar, carbs, and ultra-processed foods? In this episode of Food Junkies, Dr. Vera Tarman is joined by Adina Mullen, plant-based chef, author of Vegan Flavors of the World, and founder of Adina's Delicacies, to explore whether vegetarian or vegan eating can truly support food addiction recovery, low-sugar living, and even plant-based keto—without deprivation or rebound eating. Adina brings a deeply grounded, real-world approach to plant-based cooking rooted in whole foods, cultural traditions, flavor, and satisfaction. This conversation goes beyond diet rules to focus on nourishment, satiety, and sustainability, especially for people healing their relationship with food. 🌱 What You'll Learn in This Episode ✔️ Is plant-based keto actually possible? ✔️ Why many people fail on plant-based diets (and how to avoid rebound eating) ✔️ The difference between vegetarian, vegan, and whole-food plant-based ✔️ How to feel satisfied without sugar or ultra-processed foods ✔️ Best plant-based protein sources, including options for people on GLP-1s ✔️ Why preparation and texture matter more than restriction ✔️ How culture, memory, and comfort foods support long-term recovery ✔️ Common mistakes that leave people hungry, depleted, or triggered 🧠 Key Topics Covered 🥑 Plant-Based Keto & Low-Sugar Eating Adina explains how low-carb, low-sugar plant-based eating can work using whole foods like vegetables, avocados, olive oil, coconut oil, tofu, and seeds—while also naming why keto isn't sustainable for everyone. 🥦 Why "Vegan" Doesn't Always Mean Healthy Removing animal products and replacing them with ultra-processed vegan foods often leads to hunger, instability, and relapse. Whole foods, structure, and adequate fat and protein matter—especially in food addiction recovery. 🍲 Flavor, Texture & Satisfaction Roasting vs boiling, crispy textures, homemade dressings, sauces, and slow cooking are key to making vegetables feel grounding and satisfying—not like deprivation food. 🌍 Culture, Memory & Healing Food isn't just fuel. Adina shares how honoring cultural and traditional meals—without animal products—helps people feel emotionally nourished and connected. 💪 Protein for Plant-Based & GLP-1 Users Includes discussion of: TVP (textured vegetable protein) Tofu & tempeh Nuts and seeds (chia, flax, hemp, pumpkin) Smart prep for digestion and satiety 📘 About the Guest: Adina Mullen Adina Mullen is a plant-based private chef and founder of Adina's Delicacies, specializing in gourmet vegan cuisine inspired by global flavors, heritage, and memory. She is the author of Vegan Flavors of the World, featuring plant-based adaptations of traditional dishes from 12 countries, with a second volume coming soon. ✨ Key Takeaways Healing doesn't come from fighting food—it comes from letting food support you Steadiness matters more than perfection Satisfaction, fat, protein, and flavor are not optional in recovery You don't need more rules—you need nourishment, warmth, and trust 🔔 Subscribe for More Conversations Like This If you're navigating food addiction recovery, low-sugar living, plant-based nutrition, or metabolic health, subscribe to Food Junkies for evidence-based, compassionate conversations that go deeper than diet culture. ▶️ YouTube: https://www.youtube.com/@FoodJunkiesPodcast 💌 Email us at: foodjunkiespodcast@gmail.com 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.

Is there a built-in "fat switch" in our genes—something nature designed to help us store fat for survival? And if so, what does that mean for food addicts living in a world saturated with ultra-processed food? In this episode, Dr. Vera Tarman sits down with Dr. Richard Johnson, Professor Emeritus at the University of Colorado, former Chief of the Division of Renal Diseases and Hypertension, author of The Sugar Fix, The Fat Switch, and Nature Wants Us to Be Fat, and a researcher with 700+ scientific papers to his name. Dr. Johnson explains how fructose (from sugar and high-fructose corn syrup—but also produced inside the body under certain conditions) can activate a powerful metabolic pathway that increases hunger, lowers cellular energy, and shifts calories toward fat storage. He connects this to uric acid, salt, high-glycemic carbohydrates, and the modern "perfect storm" of ultra-processed foods engineered to intensify cravings. Together, they explore the evolutionary logic of fat storage, why visceral fat may have had survival value, why "calories in/calories out" fails to explain the whole picture, and what practical steps can help people restore metabolic flexibility—including carbohydrate reduction, movement that supports mitochondrial health, and the emerging role of GLP-1 medications as a tool (not a replacement) for nutrition change. What You'll Learn 🔥Why Dr. Johnson argues sugar isn't "just a calorie," and how fructose changes metabolism differently 🔥The role of uric acid in blood pressure, metabolic disease, and the fructose pathway 🔥How salt + starch + fat can amplify the "fat switch" (and why chips and fries are a perfect example) 🔥Why the body can make fructose from glucose, even if you aren't eating fructose directly 🔥The survival biology behind fat storage—and why visceral fat may have had an adaptive purpose 🔥How insulin resistance can be a short-term protective mechanism (and how modern life turns it chronic) 🔥Why low-carb approaches may "reboot" sugar absorption and cravings in as little as 7–14 days 🔥What Dr. Johnson believes is a major dietary driver of Alzheimer's risk 🔥How to support mitochondria through movement and nutrition 🔥Dr. Johnson's perspective on GLP-1s: benefits, limits, and relapse risk after stopping Resources Mentioned Dr. Richard Johnson's books: The Sugar Fix, The Fat Switch, Nature Wants Us to Be Fat About Our Guest Dr. Richard Johnson is Professor Emeritus at the University of Colorado, a former Chief of Renal Diseases and Hypertension, and the author of The Sugar Fix, The Fat Switch, and Nature Wants Us to Be Fat. His research explores how sugar—particularly fructose—drives kidney disease, hypertension, diabetes, and obesity, and how modern food environments may overactivate ancient survival pathways. If this episode helped you understand your cravings or your biology with more clarity and less shame, please share it with a friend, leave a review, and subscribe so more people can find recovery-focused science. ✉️ Email us: foodjunkiespodcast@gmail.com Follow us on YouTube: https://www.youtube.com/@FoodJunkiesPodcast 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, Molly and Clarissa welcome back Dr. Ann Saffi Biasetti for a rich, grounded conversation on body forgiveness and why it can be a turning point in embodied healing. Drawing on her clinical work, research, and lived experience, Ann shares that "forgiving your body" isn't a mental exercise or forced positivity—it's a felt shift that helps move people from control and correction toward listening, trust, and reconciliation with the body as an ally. Ann also introduces themes from her upcoming book, Your Body Never Meant You Any Harm: A Somatic Guide to Forgiving and Healing Your Relationship With Your Body, and revisits the foundation of her work from Befriending Your Body—offering an informed, non-pathologizing approach for anyone healing from disordered eating, chronic dieting, trauma, shame, illness, or body distrust. What you'll hear in this episode How Ann's postpartum autoimmune illness became a doorway into deeper embodiment—and body advocacy The difference between interoceptive awareness (noticing signals) and standing up for your body when you're dismissed Why embodiment is a psychospiritual construct—and how "being beside your body" can be a practical starting point How to tell the difference between mind fear-stories and what your body is actually communicating Entry points for people who feel body connection is inaccessible: curiosity, regulation, and "giving your body a chance" What it means to find your center—and why being "off-center" fuels critical thoughts and body war How diet culture targets predictable times of day when people feel more vulnerable in body image A clear breakdown: body forgiveness vs body acceptance vs body neutrality Why pushing the body to "comply" before safety and trust are built can feel re-traumatizing The clinical risk of "behavioral recovery" without embodiment—and why unresolved embodiment work can look like "relapse" or "symptom swapping." Ann's powerful reframe for "my body failed me" (and the deeper words that often live underneath that phrase) Memorable takeaways Body forgiveness is not forced forgiveness. It's a mind–heart shift that often arises from understanding, regulation, and compassion rather than effort. Curiosity is an access point. It creates space where judgment collapses and new options become possible. Words land in the body. Shifting language (from "failed me" to "became unwell," "changed," "declined," "disappointed," "let me down") can soften the adversarial stance and open an embodied conversation. Mentioned in this episode Befriending Your Body (Ann's book and the evidence-informed compassion-based program) Your Body Never Meant You Any Harm (Ann's forthcoming book on somatic body forgiveness) Embodiment as a "container" for recovery (not just behavior change) Self-compassion components (mindfulness, common humanity, kindness) as supports for body repair For listeners who want to go deeper If you've ever felt like your body is the problem—or you've done everything "right" and still feel distrust—this conversation offers a different path: not fixing the body, but rebuilding relationship with it. Ann's approach emphasizes safety, steadiness, and the kind of compassion that can hold grief, regret, and shame without getting stuck there. Subscribe / Follow / Share If this episode resonates, please follow the podcast and share it with someone who needs a kinder, truer framework for healing their relationship with their body. 💌 EMAIL us at foodjunkiespodcast@gmail.com Don't forget - we are on Youtube! https://www.youtube.com/@FoodJunkiesPodcast 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, Dr. Vera Tarman spoke with Adrienne Sprouse, MD, a Columbia-trained physician with extensive experience in emergency medicine, toxicology, and environmental medicine, as well as more than four decades of stable food recovery. Adrienne reflected on how growing up in an alcoholic family system shaped her early coping strategies and how food became a primary source of comfort and regulation. Over time, she began to notice that certain foods didn't simply soothe emotional distress but instead triggered a predictable cycle of cravings, symptoms, and relapse. This realization led her to distinguish between compulsive overeating as a behavioral response and food addiction as a physiological reaction to specific foods. A central focus of the conversation was Adrienne's Prouse Rotational Eating Plan, a structured four-day rotation approach rooted in the concept of cyclic food allergy, originally described by Dr. Herbert Rinkle. Adrienne explained the difference between fixed food allergy—where symptoms occur every time a food is eaten—and cyclic food allergy, where symptoms depend on frequency and amount. She described how repeated exposure to the same foods, common in modern eating patterns, can "stack" in the body and contribute to escalating symptoms such as bloating, edema, headaches, joint pain, and the familiar experience of temporarily "getting away with it" before relapse. Adrienne also outlined the 24-day home food-testing process described in her book, which was designed to help individuals identify their "sober foods," clarify which foods destabilize them, and create a rotation that supports long-term stability without relying on willpower alone. The conversation extended beyond biology into emotional and spiritual recovery. Adrienne shared why she believed that a food plan alone was insufficient for many people and how 12-step recovery supported her ability to cope with stress, trauma, and relational dynamics that previously fueled her eating. She described 12-step principles as a stabilizing force that helped her maintain honesty, accountability, and resilience alongside her eating structure. Adrienne's book, 50 Years of Twelve Step Recovery, was discussed as a synthesis of lived experience, physiology, and recovery practice, offering both individuals and clinicians a broader framework for understanding relapse cycles, abstinence, and whole-person healing. In this episode: How Adrienne differentiated compulsive overeating from food addiction physiology What she meant by "sober foods" and why identifying them reduced chaos and cravings Why cyclic food allergy patterns are often overlooked How the four-day rotation was intended to reduce food "stacking" and stabilize symptoms An overview of the 24-day food testing approach outlined in her book How certain foods might be reintroduced medically, while acknowledging psychological and spiritual considerations Why chemical exposures and non-organic foods were discussed as potential contributors to craving Adrienne's perspective on GLP-1 medications, including their limits in teaching coping skills How 12-step recovery complemented biological interventions and supports long-term maintenance About Adrienne Sprouse, MD Adrienne Sprouse, MD, graduated from Columbia University College of Physicians and Surgeons and trained in emergency medicine at Bellevue Hospital, toxicology at the New York City Poison Center, and Nutrition/Allergy/Detoxification/Clinical Ecology with the American Academy of Environmental Medicine. She later served as faculty for the Academy, educating physicians internationally for 17 years. She was Medical Director of Manhattan Health Consultants for decades and was featured in major media outlets including ABC, NBC, Fox Good Day New York, and The New York Times. She is the author of 50 Years of Twelve Step Recovery, drawing on both long-term personal recovery and decades of clinical practice. 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 reflective, clinically rich conversation, Molly and Clarissa begin by looking back on the words that shaped their last year—and naming the ones guiding them forward. From emanate and flourishing to safety and permission, they explore how intention-setting collides with real life, nervous systems, social context, and recovery work. From there, the episode moves into a nuanced and often uncomfortable topic: "volume addiction." Is overeating whole foods after removing ultra-processed foods simply binge eating disorder in disguise? Sometimes yes. Sometimes no. And sometimes it's something entirely different. Drawing from decades of combined experience in addiction treatment, mental health, trauma, and eating disorders, Molly and Clarissa unpack: Why labeling overeating as a new "addiction" can do more harm than good How binge eating disorder is diagnosed (and why food type alone doesn't define it) The roles of nervous system dysregulation, trauma, habit learning, dopamine loops, hormones, and survival biology Why early recovery often includes a messy stabilization period—and why that's not pathology The tension between rigid food rules and true safety Why embodiment, somatic work, mindfulness, and self-compassion are foundational—not optional They also challenge both food addiction and eating disorder paradigms when they become overly rigid, externalized, or disconnected from lived experience. Instead, they make a compelling case for internal resources over external control, and for recovery approaches that allow experimentation, nervous system safety, and individual variation. This episode is an invitation to think more broadly, more compassionately, and more critically—about labels, treatment, and what long-term recovery actually requires. ✨ Key themes include: Safety as a prerequisite for flourishing Permission to disappoint, experiment, and be fully yourself Why healing is inherently non-linear and embodied Moving beyond shame, restriction, and one-size-fits-all answers If you've ever wondered whether something is "wrong" with you for still struggling after removing ultra-processed foods—or felt boxed in by labels that no longer fit—this conversation offers both validation and a way forward. 📩 Have thoughts or questions? Reach us at foodjunkiespodcast@gmail.com 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.

Jan Winhall is a psychotherapist, author, educator, and the developer of the Felt Sense Polyvagal Model (FSPM), a groundbreaking framework that integrates trauma therapy, polyvagal theory, and embodied focusing to understand and treat addiction and trauma. Over more than four decades of clinical work, Jan has specialized in supporting survivors of sexual violence, complex trauma, and addiction with a deeply de-pathologizing, feminist, and body-based lens. She is the founder of the Felt Sense Polyvagal Model Institute, teaches internationally, and collaborates closely with leaders in the polyvagal community to bring more compassionate, somatically grounded approaches into trauma and addiction treatment. In this powerful and deeply validating conversation, Clarissa and Molly sit down with trauma and addiction therapist Jan Winhall, creator of the Felt Sense Polyvagal Model (FSPM). Jan weaves together feminist therapy, trauma theory, polyvagal theory, and embodied practice to completely reframe how we understand addictive behaviors like binging, purging, and compulsive eating: not as "problems" or "defects," but as adaptive state-regulation strategies that the body uses to survive overwhelming experiences. Jan shares how early work with incest survivors revealed the harms of pathologizing, top-down psychiatric approaches—and how safety, dignity, and deep listening became the foundation for her model. Together, we explore how nervous-system states, shame, trauma, ADHD, and body image intersect with ultra-processed food addiction, and how recovery becomes possible when we work with the body instead of against it. This episode is for clinicians, helpers, and anyone living with food addiction who has ever wondered: "What if nothing about me is broken—and my body has been trying to keep me alive all along?" In This Episode, We Explore: • Jan's Origins in Trauma Work o Running groups for young women who were incest survivors in a small Ontario hospital o Seeing firsthand the limitations and harm of traditional psychiatric models o How feminist therapy and the work of Judith Herman and Sandra Butler helped de-pathologize survivors • From "What's Wrong With You?" to "What Happened to You?" o Why behaviors often labeled "manipulative" or "attention-seeking" (e.g., binging, purging, self-harm) are actually survival strategies o Understanding these behaviors as ways to regulate overwhelming nervous-system states, not moral failures • The Felt Sense & Polyvagal Theory – Explained Accessibly o What "felt sense" really means (beyond just "sensation") o How neuroception constantly scans for safety and danger below conscious awareness o The three main autonomic states:  Ventral vagal – safety, connection, social engagement  Sympathetic – fight/flight, agitation, urgency  Dorsal vagal – shutdown, collapse, numbness, shame o How addictive behaviors help the body shift between these states to survive • Addiction as a Trauma Feedback Loop o Why the body cannot stay in high sympathetic arousal or deep shutdown forever o How food, substances, sex, and other behaviors become "jolts" that move us between states o The idea of a "trauma feedback loop" where trauma, dysregulation, and addiction constantly reinforce each other • Working with Trauma Without "Fishing" for It o Why Jan no longer goes "hunting" for trauma stories o The importance of Phase 1 work: establishing safety before uncovering trauma o How to help people gently reconnect with the body (starting at the edges: fingertips, earlobes, etc.) before approaching the more overwhelming inner experiences • Shame, Addiction, and Liberation o Why shame is so central to trauma and addiction—and why Jan actually loves working with it o Reframing shame: "This is what bodies do under threat; you are not uniquely broken." o How truly believing this (in our own bodies) changes how we show up for clients o Using groups, co-regulation, and shared stories to create "moments of liberation" • Food & Sex Addiction, Early Trauma, and Access o Why food and sex are often the earliest available forms of self-soothing for children in unsafe environments o How early masturbation and secret eating can evolve into entrenched patterns over decades o The stigma that keeps men with food addiction silent and unseen • ADHD, Neurodivergence & Addiction o How neurodivergent folks are especially vulnerable to regulation difficulties and shame o The clash between ADHD time perception and linear, "on-time" culture o The dopamine-driven ping-pong between shame (dorsal) and activation (sympathetic), and how this sets up classic addictive pathways o The "neuroplastic paradox" – getting stuck in ruts, and how intentional practice can build new pathways • Body Image, Misogyny & Reclaiming the Body o Why so many clients experience their body as "the enemy" o How misogyny, hyper-masculinity, and purity culture shape body hatred and silence around food addiction o The role of our own relationship with our bodies as therapists and helpers—how we co-regulate clients through our presence, not just our words • Receiving Love & Positive Feedback as a Trigger o Why compliments, affection, and warmth can feel more threatening than criticism for many addicted bodies o How to normalize this, slow it down, and help the nervous system "update" that it is safe enough now o Using group moments of discomfort as live material to work with neuroception and triggers • Self-Disclosure, Accessibility & Doing Our Own Work o Why Jan believes safe, boundaried self-disclosure can create powerful safety o Steve Porges' idea that "the greatest gift you can give is your accessibility" o Why clinicians must apply these models to their own lives first, so that their belief in the body's wisdom is genuine • Changing the Addiction Treatment Paradigm o The trauma of addiction treatment itself—shaming, punitive, expensive models o Jan's commitment to bringing compassionate, somatic, polyvagal-informed approaches into 12-step spaces and beyond o The importance of connecting communities (like Sweet Sobriety and FSPM) to shift the field together Follow Jan and the FSPM Institute: https://www.fspminstitute.com 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 Clinician's Corner episode, Clarissa and Molly dive into what they lovingly (and accurately) call the "Hella-Days"—that stretch from early fall through New Year's where routines disappear, food is everywhere, emotions are high, and nervous systems are fried. Together, they unpack why this season is so activating for people with food addiction and nervous system sensitivity, and how to navigate it with values, boundaries, and a whole lot of self-compassion—whether you're surrounded by family or spending the holidays on your own. In This Episode Clarissa & Molly explore: Why the holidays can feel like the "Holiday Hunger Games" and "12 Days of Dysregulation" How the nervous system responds to the build-up from September to New Year's Using values as your North Star for holiday decisions Boundary tools and scripts for parties, family gatherings, and food pushers Why holiday food environments are an "engineered stressor" (hello, peppermint-everything marketing) Strategies for: Going to events without abandoning your recovery Deciding when not to go Coping with loneliness, isolation, and dark evenings Harm reduction during high-exposure events ("good, better, best" thinking) How to re-imagine your holiday story over time instead of chasing perfection Ideas for folks who love the holidays (Clarissmas) and folks who… don't (Molly 😂) They also share: Personal stories of childhood Christmas expectations, sibling dynamics, and parental pressure How early family patterns still shape how we show up at the holidays Reframing relapse and "taking the bait" with relatives like Aunt Linda (sorry, Linda) Key Takeaways You can use/adapt these directly in show notes as bullet points. Start with your North Star, not the menu. Before the doorbells, casseroles, and Aunt Linda's commentary, ask: What matters most to me about this season? How do I want to feel when the day is over? What will support my recovery and nervous system? Let those answers drive your choices more than other people's expectations, panic, or cookies. Boundaries are about self-respect, not punishment. Boundaries define what's okay and not okay for you. They're about taking responsibility for your experience—not policing others. As Brené Brown says, "Clear is kind." You don't have to over-explain or apologize. Use positive, non-defensive boundary scripts. "I don't eat sugar" often triggers defensiveness and comparison. Instead, frame your choice around how good you feel: "That looks amazing, but I've been eating in a way that's really helping my energy and sleep, and I'm so grateful I found what works for me. Thanks for understanding." Or keep it simple: "No, thank you." (A complete sentence.) "I'm focusing on foods that help me feel my best." Rehearsal reduces panic. Visualize the event ahead of time: Imagine someone offering food or a drink. Practice your boundary script. Role-play in group or with a clinician. Like athletes using mental rehearsal, you're teaching your nervous system that this "scary" behavior is survivable and doable. Don't arrive hungry to the Holiday Hunger Games. Skipping meals "to save up" for a party sets you up to be biologically and emotionally vulnerable. Eat a satiating meal (protein, healthy fats, veggies) before events. Then you can pause and ask, Am I actually hungry, or is this emotional/relational? Use "Good, Better, Best" instead of all-or-nothing. When your nervous system is hijacked and the perfect choice isn't accessible: Best: Aligned, recovery-supportive choice. Better: Less harmful option if "best" isn't realistic. Good enough: Reduces harm in a very stressful moment. This is harm reduction, not failure. Plan your support system: exit strategies, grounding, and non-food rewards. Exit plan: Decide in advance how long you'll stay and how you'll leave if overwhelmed (drive separately, ask partner to bring you back to the hotel, etc.). Grounding: Find a quiet corner, identify 5 things you can see, and locate something visually "neutral" or pleasant you can keep returning your gaze to. Non-food rewards: Think saunas, walks, reading, play with kids/nieces, skiing, time offline—let celebration include regulation, not just consumption. You don't actually owe the holidays anything. There is nothing magical about one date on the calendar that couldn't be created on another day. You can: See important people in smaller, less intense doses throughout the year. Say "no" to events that are more away-moves than towards-moves for your recovery. Ask: What does this event mean to me? How might it impact my recovery? Do I have the emotional energy for this? If you're alone or not celebrating traditionally, you still get to have a holiday that fits you. For folks spending holidays solo or outside of family systems: Create new traditions: a favorite meal (yes, lobster counts), comfort movies, lights-seeing drives, nature walks. Consider volunteering (community dinners, toy programs), which can shift perspective and foster connection. Plan virtual connection: Zoom rooms, watch parties, scheduled calls or voice notes, especially in the evenings when darkness and loneliness hit the hardest. Engineered holiday food environments are not a personal failure. Seasonal marketing is deliberately designed to trigger nostalgia, emotion, and craving (eggnog-everything, gingerbread-everything). It's an engineered stressor, not proof you lack willpower. Your brain is responding exactly as it was wired to; you're not broken. You are not "starting over"; you are learning. If you "take the bait" from Aunt Linda, eat off-plan, or get pulled into old patterns: You are not back at Day 1. You collected new data about triggers, resources, and needs. Recovery is peaks, valleys, and everything in between—that's human, not just "because you're an addict." Your holiday story can change over time. Clarissa names how her first, second, third food-sober holidays were hard—and now it's almost a non-issue. We can: Re-imagine the script (like Disney re-imagining its princesses). Hold younger versions of ourselves with tenderness. Trust that practice, time, and patience reshape the season. Resources Mentioned Sweet Sobriety Free Holiday Guide (PDF) ~22 pages of: Reflection questions to use your values as a North Star Boundary scripts and language examples Planning prompts for events, food, and nervous system care 👉 Link to download on website Contact / Listener Questions Have a holiday strategy that worked for you? A topic you'd like Clarissa & Molly to cover in a future Clinician's Corner? 📩 Email: foodjunkiespodcast@gmail.com