Food Junkies Podcast

• Episode 253: Clinician's Corner - From Rules to Guardrails: Rewriting the Manual for Recovery

  Molly and Clarissa get real about the spoken and unspoken "rules" we inherit—from family, culture, religion, peers, and recovery spaces—and how those rules can quietly run our lives. They explore when structure is protective (especially early recovery) and when rigidity shrinks our world. The invitation: notice the rule, name whose voice it is, examine its intention, and rewrite it as a flexible, values-aligned boundary (a loving guardrail) that serves your recovery today. What we cover Invisible operating systems: How covert rules ("Don't cry in public," "Finish your plate," "Don't upset Dad," "Work before rest") get encoded as truth and shape choices, identity, and self-worth. Where rules come from: Family modeling, culture/diet/purity narratives, religion & tradition, media comparison loops, and past painful moments that birthed survival strategies. When rules help vs. harm: The cast-to-brace metaphor—early structure can be lifesaving; never taking the brace off becomes its own injury. Food-recovery example: "The kitchen is closed after dinner." Helpful as temporary scaffolding; harmful if it overrides true hunger, fuels all-or-nothing thinking, or becomes punishment. Language that frees: Swap "I can't" for "I choose not to (right now)." Replace rules with loving guardrails anchored in values, not fear. Meeting the Rebel: How the inner rebel shows up when we feel controlled, and how flexibility + permission reduces backlash and binge risk. Compassion over condemnation: Seeing the origin story of a rule reveals it was protective, not defective—which softens shame and opens space to change. Support matters: Borrowing a "prosthetic prefrontal cortex" from trusted people (group, therapist, friend) to reality-check and practice flexibility safely. Try this: a simple Rule Audit Spot it: What's one rule you notice yourself following today? Name the voice: Whose rule is it (family, program, culture, scared younger you)? Intention check: What safety or benefit was it trying to create? Does that need still exist? Cost check: How does it limit you now (shame, rigidity, disconnection from body needs)? Rewrite it: Old: "I can't eat after dinner." New: "I stop after dinner unless I'm truly hungry—then I have a planned, recovery-friendly snack without shame." Make it safer: Pre-plan options, text a support person, add a brief grounding before eating, pre-portion, and debrief after. Nuggets & reframes "Rules kept me safe then; values-based guardrails grow me now." "Different doesn't equal dangerous. It's okay if new feels wobbly." "Recovery should make life bigger, not smaller." "Permission reduces rebellion." "Thank you, old rule, for what you protected. I'm choosing something kinder now." Reflection questions for listeners Which rule in your life feels most rigid right now? What would a kinder, values-aligned version look like? If you replaced one "I can't" with "I choose not to—for now," what changes in your body and nervous system? Who are your go-to people to borrow perspective from when your threat system is loud?   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.

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• Episode 252: Dr. Cate Shanahan - Are Seed Oils as Bad as Sugar?

  Dr. Vera Tarman sits down with Dr. Cate Shanahan, family physician, nutrition consultant, and author of Deep Nutrition and Dark Calories, to discuss her case against industrial seed oils, how they may influence metabolic and mental health, and why she believes they can intensify sugar cravings and insulin resistance. We explore mechanisms she proposes (oxidation, mitochondrial stress), the "Hateful Eight" oils, and practical swaps that listeners can try if they choose to reduce seed oils. This episode presents a viewpoint that's debated in nutrition science; we encourage critical thinking, self-experimentation within a safe plan, and consultation with your care team. What we cover Seed oils vs. sugar: Why Dr. Shanahan argues seed oils may drive sugar cravings and insulin resistance. Oxidation & mitochondria: Her biochemical rationale for how highly unsaturated oils can oxidize and affect cell energy. The "Hateful Eight": Corn, canola, cottonseed, soybean, sunflower, safflower, rice bran, grapeseed—why she cautions against them. Historical context: Marketing, refinement, and how these oils entered the food supply. Mental health & cravings: Proposed links between oxidized fats, energy instability, mood, and appetite signals. Practical swaps: Unrefined olive, avocado, coconut, butter/ghee; flavor-forward nut/seed oils used unheated; reading labels and cooking at home. Diet nuance: Why some low-carb or plant-forward eaters thrive when minimizing seed oils; where refined proteins fit. Key takeaways If you experiment with reducing industrial seed oils, pair it with whole-food carbs and adequate protein to support energy stability. Favor unrefined, flavor-forward oils (e.g., extra-virgin olive oil) and avoid reheating/frying oils repeatedly. Improvements people report first: steadier energy, fewer GI symptoms, fewer cravings—but your mileage may vary. This topic is scientifically contested; treat it as a hypothesis to test safely, not a moral rule. About Dr. Cate Dr. Cate Shanahan is a board-certified Family Physician with over 20 years of clinical experience reversing disease at its root by avoiding the big three toxic ingredients. She has spent decades translating the warnings of toxicologists about the harms of vegetable oils and sharing those insights here on DrCate.com, with patients, podcast hosts, and in her NY Times bestselling books, including The FatBurn Fix, Deep Nutrition, and Food Rules.  Her passion is helping people feel their best. After getting her BS in biology from Rutgers University, she trained in biochemistry and genetics at Cornell University's graduate school before attending Robert Wood Johnson Medical School. She practiced in Hawaii for ten years where she studied ethnobotany and her healthiest patient's culinary habits. She combined all these scientific fields to write Deep Nutrition: Why Your Genes Need Traditional Food. Together with Dr. Tim DiFrancesco and NBA legend Gary Vitti, she created the PRO Nutrition program for the LA Lakers and helped forge a partnership between Whole Foods Market and numerous NBA teams. Her insights on the role of seed oils in human disease have been incorporated into Paleo, primal, low-carb, and keto practices.   In May of 2018, she began as Director of Metabolic Health at ABC Fine Wine and Spirits, a progressive, family-run company focused on saving money while improving health.  She's also the Medical & Scientific Advisor at CB Supplements, overseeing their premium-grade multi-collagen protein, and for Beliv, a forward-thinking Latin American beverage company. Follow Dr. Cate: Website: https://drcate.com/  Dr. Cate's books: https://drcate.com/which-drcate-book-should-i-buy/ Facebook: https://www.facebook.com/DoctorCate/ Instagram: https://www.instagram.com/drcateshanahan   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.  

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• Episode 251: Daniel Trevor - Unholy Trinity: How Carbs, Sugars, and Oils Make Us Fat, Sick, and Addicted, and How to Escape Their Grip

  Host Dr. Vera Tarman speaks with Daniel Trevor—entrepreneur-turned "citizen scientist" and author of Unholy Trinity: How Carbs, Sugars, and Oils Make Us Fat, Sick, and Addicted, and How to Escape Their Grip. After a near-fatal heart attack, Daniel dove into medical literature, clinician interviews, and self-tracking. He shares the arguments behind his book, why he believes hyperinsulinemia is a "gateway disease," how diet patterns may influence cardiometabolic risk and cravings, and the testing he advocates so people can "don't guess—test." We also discuss controversy in nutrition science, harm-reduction ways to experiment with food choices, and how to navigate mixed messages from experts. About our guest Daniel Trevor has founded high-tech companies, worked in anti-aging projects, and spent 20 years as an actor and musician. His health crisis catalyzed a research journey that informed Unholy Trinity. He now writes and speaks about low-carb/keto to carnivore approaches, lab testing, and lifestyle change. What we cover Daniel's pivot from "Mr. Healthy" to heart-attack survivor and researcher Hyperinsulinemia → insulin resistance → cardiometabolic disease (Daniel's "gateway disease" model) Why some people see a rise in LDL on low-carb diets and what advanced lipoprotein testing (e.g., NMR LipoProfile) may reveal "Lean-mass hyper-responder" profile: high LDL with low triglycerides and high HDL—what it means and why it's debated Coronary artery calcium (CAC) scores, soft vs. calcified plaque, and the "CAC paradox" as Daniel understands it Grains, seed oils, and sugar: Daniel's case for their role in appetite, cravings, and disease risk; critique of popular diet guidance Statins, side effects, and absolute risk/benefit as presented by Daniel (and why shared decision-making matters) Practical, harm-reduction steps: food substitutions, lab work, and building a sustainable plan Where Daniel's thinking intersects—and conflicts—with mainstream guidelines, and how listeners can evaluate claims Key takeaways "Don't guess—test." Daniel urges listeners to use accessible labs and scans (prioritizing a small set if resources are limited) and to pair results with symptoms and function. Protein and structure can reduce chaos. He advocates prioritizing animal protein, minimizing refined carbs/sugars and seed oils, and making like-for-like swaps to lower cravings. Context matters. Individual responses vary (genetics, meds, comorbidities, history with restriction/addiction). Go slow, track, and use support. Hold nuance. Nutrition science evolves; some claims remain contested. Use informed consent and a collaborative care team. 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.

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• Episode 250: Ellen Bennett, RD, PhD (Candidate)

  Ellen Bennett is a Registered Dietitian, researcher, and leading voice in the emerging field of Ultra-Processed Food Addiction (UPFA). As Operations Manager for Liberate, delivered in partnership with the Public Health Collaboration (PHC), she leads educational programmes designed to support both individuals and clinicians in understanding and navigating food addiction through an evidence-based, compassion-driven lens. Currently completing her PhD at Coventry University, Ellen's research explores addiction-informed interventions for UPFA, including feasibility studies, the development of screening tools, and critical analyses of existing clinical frameworks. With 16 years in 12-step fellowships and 14 years of sustained recovery following an 11-stone (70 kg) weight loss, Ellen brings a rare integration of scientific expertise, lived experience, and humanity to her work. Her blend of rigour, warmth, and humour has made her a sought-after speaker at conferences, podcasts, and universities, where she continues to champion a more honest, hopeful, and research-aligned conversation about food addiction and recovery. Social Media: 🔗 www.liberatetoday.org 🔗 www.phcuk.org Facebook https://www.facebook.com/PHCukorg Instagram https://www.instagram.com/PHCukorg LinkedIn https://www.linkedin.com/company/public-health-collaboration Youtube https://www.youtube.com/PHCukorg X https://twitter.com/PHCukorg 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. 

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• Food Junkies Recovery Stories Episode 29: Kat

  CJ welcomes Kat to the podcast! Kat's story is one of courage, honesty, and deep resilience. Having carried the heavy weight of trauma and the challenges of living with morbid obesity, she brings with her a fighter's spirit and a bubbly energy that shines through every word. Kat is refreshingly open about her struggles, and her willingness to share is matched only by her desire to lift up the next person walking a similar path. Today, we get to hear not only about her battles, but about her remarkable strength and the hope she brings to others. 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]   

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