Feel Better, Live More with Dr Rangan Chatterjee

Why You Can’t Stop Eating Sugar And Ultra Processed Foods with Dr Jen Unwin #652

178 snips

Apr 28, 2026

Dr Jen Unwin, a clinical psychologist focused on food addiction and behavior change, explores why sugar and ultra-processed foods can feel impossible to resist. She covers trigger foods, relapse spirals, childhood conditioning, and the CRAVED self-check. There’s also practical talk on social pressure, cold turkey vs cutting back, and setting up your home for success.

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ADVICE

Write Down Your Trigger Foods And Warning Signs

Start by naming why change matters, then write down the foods you lose control over and your personal early-warning signs.
Jen Unwin uses prompts like “I know I’m in trouble when...” and notices herself opening kitchen cupboards before a binge.

ADVICE

Rehearse Social Scripts Before Tempting Situations

Rehearse what you will say in social situations so you can ask for support without improvising under pressure.
Jen Unwin describes a woman practicing how to decline cake with friends while keeping the coffee ritual and the friendship.

ADVICE

Choose A Withdrawal Plan That Fits Your Pattern

Choose cold turkey or gradual reduction based on your pattern, but do not attempt abrupt change without supervision if you take diabetes or blood-pressure medication.
Jen Unwin says cold turkey suits black-and-white addictive thinking, while recovery also needs exercise, calming hobbies, and emotional coping tools.

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Ever wondered why you can’t stop at just one biscuit? Or why your efforts to eat better go so well for a few days, but you’re soon back where you started – frustrated, ashamed and wondering what’s wrong with you? This episode has the answers you need, along with a roadmap for regaining control.

I’m speaking with Dr Jen Unwin, a clinical psychologist who has struggled with and overcome food addiction. And if you’re thinking ‘I didn’t think that was a thing’ then stay tuned for the facts that will convince you otherwise.

Over decades trying to understand her own relationship with food, Jen discovered that for a significant number of people, a compulsive habit around sugar and ultra-processed foods is real and damaging. In this enlightening conversation, she explains how sugar lights up the same reward centres in the brain as nicotine and alcohol. And how our hunter-gatherer ancestors may not have needed an ‘off switch’ for eating, but our modern food industry makes it almost impossible for vulnerable people to say no.

The research is strong – and Jen is part of a charity campaigning to have food addiction formally recognised by the World Health Organization. That way millions of people would be able to get help from their doctors, in the same way as people with drug and alcohol misuse disorders – instead of being dismissed for a lack of discipline or willpower.

Many of us get cravings or have a fondness for sweet or ‘blissy’ foods. So when does that tip into addiction? Jen shares a clever, six-point, self-assessment tool called CRAVED, which you can use right now to understand whether your relationship with food might be problematic. And we get super practical, with advice on whether cutting down or going cold turkey is right for you, how to handle social situations when everyone around you is indulging, and how to set up your home environment for success.

Whether you score one or six on the CRAVED scale, I’m certain there’s something in this conversation for everyone. And if you’re someone who has been battling this quietly, perhaps feeling ashamed or hopeless, I honestly believe Jen’s message might mark a turning point for you – one that helps you see a way forward.

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Show notes https://drchatterjee.com/652

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.