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Food Addiction Diagnostic Assessment
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Food Sobriety Program
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Sugar Addiction Help

sugarsaddictive

Kate Oliver, Travelling Light 🚀
Certified & Licensed by Bitten Jonsson, RN 👩‍⚕️
Recovery Protection Coach ❤️
ACRPS, HMA (R), SUGARS (R) Evaluation

699

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Have you ever eaten an entire packet of something without realising? Or found yourself knee-deep in ultra-processed food before you even made the decision? That’s the power of autopilot—when we react instead of respond.

In addiction, our cravings hijack our brain, leading us straight to the foods we swore we’d avoid. Its a brain problem not a substance issue.

But here’s the game-changer: What we give our attention to, we give our power to. And when we set an intention, we shift from reacting to choosing.

Recovery isn’t just about what we eat—it’s about how we live. If we drift through the day without awareness, old habits take over. Triggers whisper, and before we know it, we’re right back in the loop.

But what if you set an intention each day?

• “Today, I choose nourishment over numbing.”
• “I will pause before I pick up any food.”
• “I will bring my attention to what my body truly needs.”

When you hold that intention in your heart, your attention follows. You start noticing your triggers before they control you. You see the thought patterns that lead to picking up. You are conscious and aware and most importantly, you create space between the urge and the action.

That space? That’s where recovery happens.

With intention, recovery stops being a struggle and starts being a practice. A pause, a breath, a moment of awareness—that’s all it takes to change the course of your day.

Because the truth is: You don’t need more willpower. You need more awareness.

Imagine waking up each morning with a clear intention. Imagine catching your cravings before they catch you. Imagine living each moment fully present—choosing your recovery instead of reacting to old patterns.

That’s the shift.

And it starts with you.

Drop a comment below and tell me: What’s one small intention you can set for yourself today?

Let’s make this recovery journey a conscious one. 💛✨

with love X

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

5 0

Have you ever eaten an entire packet of something without realising? Or found yourself knee-deep in ultra-processed food before you even made the decision? That’s the power of autopilot—when we react instead of respond.In addiction, our cravings hijack our brain, leading us straight to the foods we swore we’d avoid. Its a brain problem not a substance issue.But here’s the game-changer: What we give our attention to, we give our power to. And when we set an intention, we shift from reacting to choosing.Recovery isn’t just about what we eat—it’s about how we live. If we drift through the day without awareness, old habits take over. Triggers whisper, and before we know it, we’re right back in the loop.But what if you set an intention each day?• “Today, I choose nourishment over numbing.”
• “I will pause before I pick up any food.”
• “I will bring my attention to what my body truly needs.”When you hold that intention in your heart, your attention follows. You start noticing your triggers before they control you. You see the thought patterns that lead to picking up. You are conscious and aware and most importantly, you create space between the urge and the action.That space? That’s where recovery happens.With intention, recovery stops being a struggle and starts being a practice. A pause, a breath, a moment of awareness—that’s all it takes to change the course of your day.Because the truth is: You don’t need more willpower. You need more awareness.Imagine waking up each morning with a clear intention. Imagine catching your cravings before they catch you. Imagine living each moment fully present—choosing your recovery instead of reacting to old patterns.That’s the shift.And it starts with you.Drop a comment below and tell me: What’s one small intention you can set for yourself today?Let’s make this recovery journey a conscious one. 💛✨with love X#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #lowcarb #T2D #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

4 0

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #lowcarb #T2D #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

Some days when it felt rough I tucked this quote in my purse and pulled it out before entering each shop, thank you to @susanpeircethompson for writing these words:

"We are looking for a deeper form of happiness that comes from living in integrity, following through on our word and allowing ourselves to be known. For some of us, food is foundational to our level of happiness, meaning its the one thing that needs to be in place for everything else to feel right. When our food is off we do not feel happy and when our food is on track, no matter how terrible the circumstances we have deep faith that everything is going to be OK."

I was trained by bittensaddiction and certified in holistic medicine for addiction. The recovery protocol I learned from Bitten was simple: recovery is 10% food, 40% education, brain science and behaviour change, 50% community and connection but make no mistake, if the food is off everything else is out the window too.

But most of all, keep going because (as the wonderful @judywolfefacoach would tell me), you just never know when the miracle is going to occur (:

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #lowcarb #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

12 2

Some days when it felt rough I tucked this quote in my purse and pulled it out before entering each shop, thank you to @susanpeircethompson for writing these words:"We are looking for a deeper form of happiness that comes from living in integrity, following through on our word and allowing ourselves to be known. For some of us, food is foundational to our level of happiness, meaning its the one thing that needs to be in place for everything else to feel right. When our food is off we do not feel happy and when our food is on track, no matter how terrible the circumstances we have deep faith that everything is going to be OK."I was trained by bittensaddiction and certified in holistic medicine for addiction. The recovery protocol I learned from Bitten was simple: recovery is 10% food, 40% education, brain science and behaviour change, 50% community and connection but make no mistake, if the food is off everything else is out the window too.But most of all, keep going because (as the wonderful @judywolfefacoach would tell me), you just never know when the miracle is going to occur (:#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #cravings #lowcarb #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

If you’re in recovery from sugar and ultra-processed food addiction, the last thing you want is to under-eat. But so many of us do it—without even realising. Because we have grown up as “restrictors”.

Maybe you’ve cut out the binge foods, but now you’re constantly tired, irritable, and obsessing over food. Maybe cravings are creeping back in. Maybe your weight loss has stalled, or you’re feeling out of control.

This isn’t a failure of willpower. This is your body telling you something loud and clear: you’re not eating enough. (aka abstinence not recovery)

TDEE (Total Daily Energy Expenditure) is the number of calories your body burns each day just to function—your heart beating, your brain thinking, your muscles moving.

If you’re not eating at least this amount, your body perceives a famine. It slows metabolism, cranks up cravings, and does everything it can to push you to eat.

This is why undereating leads to binge eating.
Here’s how to calculate your TDEE:
1️⃣ Find your BMR (Basal Metabolic Rate) – This is the calories you’d burn if you just lay in bed all day. You can calculate it using an online BMR calculator.
2️⃣ Multiply by your activity level:
• Sedentary (little/no exercise): BMR × 1.2
• Light exercise (1-3 days a week): BMR × 1.375
• Moderate exercise (3-5 days a week): BMR × 1.55
• Very active (6-7 days a week): BMR × 1.725
• Super active (athlete level): BMR × 1.9
That final number is your TDEE—the minimum you need to eat to support your body.

Recovery is about nourishment, not restriction. If you’re eating below your TDEE, your body will eventually fight back with cravings, fatigue, and metabolic slowdown.

When you eat enough, you stabilise blood sugar, support hormones, and make recovery sustainable. You stop feeling constantly preoccupied with food. You build strength and energy. You heal.

Take a minute to check your TDEE. If your intake is too low, bump it up. Your body is not the enemy—it’s trying to keep you alive.
Drop a ❤️ if this resonated 👇 #foodaddiction #sugaraddiction #recovery #addictionrecovery #sugarisadrug #cravings

4 0

If you’re in recovery from sugar and ultra-processed food addiction, the last thing you want is to under-eat. But so many of us do it—without even realising. Because we have grown up as “restrictors”.Maybe you’ve cut out the binge foods, but now you’re constantly tired, irritable, and obsessing over food. Maybe cravings are creeping back in. Maybe your weight loss has stalled, or you’re feeling out of control.This isn’t a failure of willpower. This is your body telling you something loud and clear: you’re not eating enough. (aka abstinence not recovery)TDEE (Total Daily Energy Expenditure) is the number of calories your body burns each day just to function—your heart beating, your brain thinking, your muscles moving.If you’re not eating at least this amount, your body perceives a famine. It slows metabolism, cranks up cravings, and does everything it can to push you to eat.This is why undereating leads to binge eating.
Here’s how to calculate your TDEE:
1️⃣ Find your BMR (Basal Metabolic Rate) – This is the calories you’d burn if you just lay in bed all day. You can calculate it using an online BMR calculator.
2️⃣ Multiply by your activity level:
• Sedentary (little/no exercise): BMR × 1.2
• Light exercise (1-3 days a week): BMR × 1.375
• Moderate exercise (3-5 days a week): BMR × 1.55
• Very active (6-7 days a week): BMR × 1.725
• Super active (athlete level): BMR × 1.9
That final number is your TDEE—the minimum you need to eat to support your body.Recovery is about nourishment, not restriction. If you’re eating below your TDEE, your body will eventually fight back with cravings, fatigue, and metabolic slowdown.When you eat enough, you stabilise blood sugar, support hormones, and make recovery sustainable. You stop feeling constantly preoccupied with food. You build strength and energy. You heal.Take a minute to check your TDEE. If your intake is too low, bump it up. Your body is not the enemy—it’s trying to keep you alive.
Drop a ❤️ if this resonated 👇 #foodaddiction #sugaraddiction #recovery #addictionrecovery #sugarisadrug #cravings

Have you ever finished a meal and immediately wondered, Should I eat more? Is that enough? What if I’m still hungry? That relentless food chatter can be exhausting.

If you struggle with addiction to volume, your brain might be craving not just food—but the feeling of fullness.

For years, I thought food freedom meant eating intuitively – I adored @geneenroth Roth and diligently explored her suggestions - but – the problem was - my “intuition” was broken.
My brain wanted more, even when my body had enough. And perhaps that’s addiction in a nutshell!

Weighing and measuring my food changed everything. Not as a punishment, but as a path to peace.

And believe me I resisted for years – I honestly never thought I would write that sentence – I’m a rebel, I hate rules I’m a disruptor you won’t catch me in any self-imposed restriction, “no coward soul is mine” and all the rest - but I was missing the point.

My 5Rhythms dance teacher @RoseRamsey asked the same question every night we danced – she would say - do you have the discipline to be a free spirit?

It took me such a long time to truly understand what she was teaching me.

But when I started to weigh and measure my food, I suddenly found that I knew exactly how much I was eating, and when my plate was clean, my brain got the message: That was enough. You are safe. The meal is over. No more bargaining. No more sneaky bites. Just clarity.

For some of us, bulk is addictive. The dopamine hit of an overflowing plate can trigger the same cycle as sugar.

Overeating—even “healthy” food—keeps us trapped. Recovery means finding what works for you.

Weighing and measuring isn’t about restriction—it’s about relief.

It silences the noise in our heads, removes decision fatigue, and helps us trust that our bodies are getting exactly what they need.

Have you ever tried weighing and measuring your food? Did it bring you freedom or frustration? Let’s talk in the comments. ⬇️

#FoodFreedom #FoodAddictionRecovery #WeighAndMeasure #DopamineHealing #VolumeAddiction #RecoveryJourney #sugarsober #sugaraddiction

6 2

Have you ever finished a meal and immediately wondered, Should I eat more? Is that enough? What if I’m still hungry? That relentless food chatter can be exhausting.If you struggle with addiction to volume, your brain might be craving not just food—but the feeling of fullness.For years, I thought food freedom meant eating intuitively – I adored @geneenroth Roth and diligently explored her suggestions - but – the problem was - my “intuition” was broken.
My brain wanted more, even when my body had enough. And perhaps that’s addiction in a nutshell!Weighing and measuring my food changed everything. Not as a punishment, but as a path to peace.And believe me I resisted for years – I honestly never thought I would write that sentence – I’m a rebel, I hate rules I’m a disruptor you won’t catch me in any self-imposed restriction, “no coward soul is mine” and all the rest - but I was missing the point.My 5Rhythms dance teacher @RoseRamsey asked the same question every night we danced – she would say - do you have the discipline to be a free spirit?It took me such a long time to truly understand what she was teaching me.But when I started to weigh and measure my food, I suddenly found that I knew exactly how much I was eating, and when my plate was clean, my brain got the message: That was enough. You are safe. The meal is over. No more bargaining. No more sneaky bites. Just clarity.For some of us, bulk is addictive. The dopamine hit of an overflowing plate can trigger the same cycle as sugar.Overeating—even “healthy” food—keeps us trapped. Recovery means finding what works for you.Weighing and measuring isn’t about restriction—it’s about relief.It silences the noise in our heads, removes decision fatigue, and helps us trust that our bodies are getting exactly what they need.Have you ever tried weighing and measuring your food? Did it bring you freedom or frustration? Let’s talk in the comments. ⬇️#FoodFreedom #FoodAddictionRecovery #WeighAndMeasure #DopamineHealing #VolumeAddiction #RecoveryJourney #sugarsober #sugaraddiction

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

8 0

#addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

Find a Why That Makes You Cry 💡💔
Willpower runs out. Motivation fades. The cravings come back. And in those moments, when you’re staring down your drug food, you need something stronger than sheer grit to keep you on track.
You need a why—a reason so powerful, so deeply rooted in your heart, that it stops you in your tracks. A why that makes you cry.
At first, my why was simple: “I just want to lose weight.” But that wasn’t enough. The moment stress hit, I went scuppered my plans and went straight back to my old ways.
Then, one day, I thought about my future self. The one who had spent years trapped in the binge-restrict cycle, weight cycling, yo-yo-ing up and down the scales. The one who missed out on life, hiding, obsessing, and numbing out with food.
And then I thought about the person I could become—the one who was free, present, and fully alive. The one who didn’t need food to cope. The one who could sit at a dinner table, laugh, and actually enjoy the moment - really be there as a witness and a participant, loving myself and loving the moment, no matter what.
That was the moment my why became bigger than food. Bigger than weight. Bigger than the craving. And that was the moment everything started to change.
Your why needs to shake you to your core. It needs to mean more to you than the fleeting comfort of sugar.
So ask yourself:
🔥 Why do I want to heal?
🔥 What is sugar and ultra processed food addiction stealing from me?
🔥 What do I want my life to look like in 5 years?
🔥 Who am I doing this for—my future self, my family, my peace?
Write it all down. Say it out loud. Let yourself feel it. Because when you have a why that makes you cry, no craving can compete with that kind of power.
What’s your why? Drop it in the comments below. Let’s hold onto it together. 💙 #FindYourWhy #RecoveryJourney #FoodFreedom #addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

5 0

Find a Why That Makes You Cry 💡💔
Willpower runs out. Motivation fades. The cravings come back. And in those moments, when you’re staring down your drug food, you need something stronger than sheer grit to keep you on track.
You need a why—a reason so powerful, so deeply rooted in your heart, that it stops you in your tracks. A why that makes you cry.
At first, my why was simple: “I just want to lose weight.” But that wasn’t enough. The moment stress hit, I went scuppered my plans and went straight back to my old ways.
Then, one day, I thought about my future self. The one who had spent years trapped in the binge-restrict cycle, weight cycling, yo-yo-ing up and down the scales. The one who missed out on life, hiding, obsessing, and numbing out with food.
And then I thought about the person I could become—the one who was free, present, and fully alive. The one who didn’t need food to cope. The one who could sit at a dinner table, laugh, and actually enjoy the moment - really be there as a witness and a participant, loving myself and loving the moment, no matter what.
That was the moment my why became bigger than food. Bigger than weight. Bigger than the craving. And that was the moment everything started to change.
Your why needs to shake you to your core. It needs to mean more to you than the fleeting comfort of sugar.
So ask yourself:
🔥 Why do I want to heal?
🔥 What is sugar and ultra processed food addiction stealing from me?
🔥 What do I want my life to look like in 5 years?
🔥 Who am I doing this for—my future self, my family, my peace?
Write it all down. Say it out loud. Let yourself feel it. Because when you have a why that makes you cry, no craving can compete with that kind of power.
What’s your why? Drop it in the comments below. Let’s hold onto it together. 💙 #FindYourWhy #RecoveryJourney #FoodFreedom #addiction #addiction recovery #recovery #recoveryispossible #sugaraddiction #sugaraddict #foodaddiction #foodaddict #foodaddictionrecovery #uk #community #sugaraddictionrecovery #diagnosis #sugaraddictionrecoverycoach #connection #spiritualconnection #faith #faithoverfear

Triggers – Your Greatest Teacher?
Triggers used to feel like my worst enemy. One small thing—a comment, a smell, a stressful day—and I was reaching for my drug food before I even knew what hit me. Sound familiar? It feels instant. Automatic. Like we have no choice.
But here’s the truth: the trigger isn’t the enemy. The real issue is what happens after the trigger—the knee-jerk reaction, the story we tell ourselves, the belief that we must soothe with food.
Triggers activate the emotional part of our brain—the limbic system—where logic and reason don’t live. That’s why in the heat of the moment, our reaction always feels bigger than the situation itself.
Wallop.
We snap.
We panic.
We eat.
But what if we could change our response? What if we could see triggers as teachers, not punishers?
Instead of fighting them, we can witness them.
Track them.
Learn from them.
When we pause, breathe, and observe, we take back control. The trigger no longer owns us.

This is where freedom begins.

Instead of reacting, we get to choose.
Instead of numbing out, we lean in.
Instead of letting triggers drive us, we drive ourselves.

The next time a trigger hits, pause.
Ask yourself:
💡 How did that make me feel?
💡 What story am I telling myself?
💡 What else could I do right now instead of reaching for food?

Every trigger is an opportunity. Use them to heal, not to harm.

What are your biggest triggers? Drop them in the comments 👇 and let’s talk about how to break free! 🚀 #FoodFreedom #Triggers #addiction #sugaraddiction #foodaddiction #recovery #recoveryispossible #sugarisadrug #RecoveryJourney

0 0

Triggers – Your Greatest Teacher?
Triggers used to feel like my worst enemy. One small thing—a comment, a smell, a stressful day—and I was reaching for my drug food before I even knew what hit me. Sound familiar? It feels instant. Automatic. Like we have no choice.
But here’s the truth: the trigger isn’t the enemy. The real issue is what happens after the trigger—the knee-jerk reaction, the story we tell ourselves, the belief that we must soothe with food.
Triggers activate the emotional part of our brain—the limbic system—where logic and reason don’t live. That’s why in the heat of the moment, our reaction always feels bigger than the situation itself.
Wallop.
We snap.
We panic.
We eat.
But what if we could change our response? What if we could see triggers as teachers, not punishers?
Instead of fighting them, we can witness them.
Track them.
Learn from them.
When we pause, breathe, and observe, we take back control. The trigger no longer owns us.This is where freedom begins.Instead of reacting, we get to choose.
Instead of numbing out, we lean in.
Instead of letting triggers drive us, we drive ourselves.The next time a trigger hits, pause.
Ask yourself:
💡 How did that make me feel?
💡 What story am I telling myself?
💡 What else could I do right now instead of reaching for food?Every trigger is an opportunity. Use them to heal, not to harm.What are your biggest triggers? Drop them in the comments 👇 and let’s talk about how to break free! 🚀 #FoodFreedom #Triggers #addiction #sugaraddiction #foodaddiction #recovery #recoveryispossible #sugarisadrug #RecoveryJourney

Food Addiction Help

Welcome to Sugars Addictive, specialist practioners in diagnosing, treating, and achieving sustained recovery from ultra-processed food and sugar addiction, including compulsive overeating. Personalised one-on-one coaching and group support packages to empower you to conquer sugar addiction through innovative evaluation methods, comprehensive assessment, and custom treatment plans.

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