Artwork for podcast The Nutrition Edit
Living With ADHD: My Story Of Diagnosis And How I Use Nutrition To Manage It
Episode 1 • 12th October 2023 • The Nutrition Edit • Jeannie Oliver Wellness, LLC
00:00:00 00:37:10

Share Episode

Shownotes

In this episode, I dive into my ADHD diagnosis, and why I decided to seek help.

For me it was important to seek a diagnosis to understand how my brain works and to find support for ADHD-related challenges. It wasn't about taking medication but about self-awareness and self-improvement. If you suspect you have ADHD, I highly encourage you to find a qualified professional to support you.

In this episode I also dive in to some interesting statistics about females with ADHD, including the higher likelihood of having eating disorders, addictive behaviors, depression, anxiety, and self-judgment. ADHD also presents very differently in girls and women than it does with males, and we are more often diagnosed with inattentive type which is not as easily recognized.

I'll be sharing the lifestyle and nutrition strategies I use for managing my symptoms, including quality sleep, hydration, exercise, connecting with nature, and the specific foods to support cognitive function and gut health.

In celebration of a big milestone birthday and 10 years in practice, I'm offering specials on all my 1:1 coaching packages* and DIY programs, now thru October 31, 2023.

Schedule a free 30-minute Coffee Talk and we'll figure out the best fit for your goals, time and budget. Here are the details:

  • 10% off all 1:1 coaching sessions and packages (up to $500 in savings)
  • 50% off all DIY programs** (use code FAB50)
  • Additional $100 pay-in-full bonus for Body Liberation 1:1 programs 

*The only thing not included in this is my Body Liberation Together group program in January, since that is already a big savings compared to my 1:1 packages.

**You can start the DIY programs anytime you like, and you'll have lifetime access to the program you choose as well as the option to join my future live Reboot groups.

ADHD Resources:

Books:

Interested in working with Jeannie? Schedule a 30-minute Coffee Talk here.

Connect with me on Instagram @joliverwellness or check out my services and resources on the Jeannie Oliver Wellness website.


Disclaimer:

This podcast and website represents the opinions of Jeannie Oliver and her guests to the show and website. The content here should not be taken as medical advice. The content here is for informational and entertainment purposes only, and because you are unique, please consult your healthcare professional with any medical questions.

This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony.  No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.

In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient/client confidentiality.

Views and opinions expressed in this podcast are our own and do not represent that of our employers. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.

Music credit: Funk’d Up by Reaktor Productions

A Podcast Launch Bestie production

Transcripts

Speaker:

So let's jump into today's episode.

2

:

I wanted to share with you a little

bit about my recent ADHD diagnosis,

3

:

why I decided to seek a diagnosis and

what I have found as far as support

4

:

and workarounds that I think you

might find helpful too, if you're

5

:

someone who is not interested in

taking medication or is someone who

6

:

does not tolerate medication well.

7

:

So stick around for all of those

tips at the end of this episode.

8

:

Um, but I wanted to kind of share.

9

:

So how I reached this point

in my life and what drove me

10

:

to get some help around this.

11

:

Most of the people that I have shared

my diagnosis with say that they would

12

:

never have guessed that I have ADHD.

13

:

And that's likely because

Of a couple reasons.

14

:

I think, first of all, we tend to think

of people with ADD or ADHD as being

15

:

super hyperactive, talking a lot, being

disruptive as kids in class, struggling

16

:

in school, just, you know, struggling to

keep things organized or always losing

17

:

their keys, whatever that might be.

18

:

And that is pretty true of young

men, like boys, men are often pretty

19

:

easily diagnosed with ADD or ADHD.

20

:

The symptoms are relatively

common, , or commonly recognized.

21

:

I should say more easily

recognized in boys, but for

22

:

women, it's very, very different.

23

:

And with me, I have the type.

24

:

of ADHD that is more common in women.

25

:

And it is known as inattentive

type, which is often diagnosed later

26

:

in life, especially once we hit

perimenopause or menopause, because

27

:

our changes in our hormones can affect

our , serotonin and dopamine production.

28

:

I need to enunciate better.

29

:

So another interesting aspect of

this is that people with an attentive

30

:

type, like me, we're often not.

31

:

physically noticeably hyperactive

or disruptive as kids.

32

:

So we often go under the radar and parents

are often told that their child is,

33

:

daydreaming a lot or they just need to

apply themselves more or, you know, little

34

:

genie is just in her own little world.

35

:

Often they're always late or they

struggle with time management as kids.

36

:

They may, Um, struggle about with, or

struggle with school or their studies,

37

:

but they can usually manage pretty

well and tend to get decent grades.

38

:

So they don't always

obviously struggle in school.

39

:

And you know, I was told all of

those things, especially the Jeannie

40

:

just needs to apply herself more.

41

:

That was a really common one for me.

42

:

And I remember thinking.

43

:

I am.

44

:

I'm applying myself as hard as I can.

45

:

What am I doing wrong?

46

:

Why is it taking me so long to

learn this information or to

47

:

study or be ready for a test?

48

:

And so that is a common thing.

49

:

You know, women and girls are not

necessarily disruptive in class.

50

:

We can often be more compliant and

Flying under the radar because we

51

:

don't want to be disruptive We're

trying to hide the fact that we're

52

:

struggling so much internally And

that was definitely definitely me the

53

:

hallmarks of inattentive ADHD would

include things like easily distracted.

54

:

Um, we tend to be very forgetful.

55

:

This is a big one for me.

56

:

Oftentimes impulsivity is a challenge.

57

:

We tend to be compliant, like I

said, or obedient is a good word.

58

:

and some of the really damaging traits of

this are that we tend to judge ourselves

59

:

really harshly and we'll often take on our

problems on ourselves instead of others.

60

:

So we tend to internalize things a

lot, which is not necessarily healthy.

61

:

Um, and it can be, you

know, really hard on us.

62

:

It can cause a lot of

stress and, and anxiety.

63

:

And so there's another type

that women can be diagnosed with

64

:

in addition to hyperactivity,

which is called combined type.

65

:

And these are your girls who are.

66

:

more easily diagnosed.

67

:

They tend to be super

chatty, maybe restless.

68

:

often they're really excitable.

69

:

They can be overly dramatic.

70

:

Sometimes they're really poor listeners.

71

:

And that is more easily recognized,

but still often overlooked

72

:

in girls when they're young.

73

:

And as of 2016, Statistically, I

don't know what the newest number

74

:

on this is, but as of 2016, it was

estimated that 50 to 75 percent of

75

:

females with ADHD go undiagnosed,

which is a staggering number to me.

76

:

and something I want to point out here

that people have said to me and that I

77

:

know is said to others often when they

mentioned that they've been diagnosed

78

:

with this is, is, oh, everybody has ADHD

now, or everybody thinks they have ADHD.

79

:

There's this assumption that we're

just jumping on a bandwagon or it's a

80

:

social trend that we're jumping into

and I want to call this out because

81

:

You may have been told this you may be

thinking this and I will tell you out

82

:

the gate I am NOT a bandwagon person.

83

:

I've said this before previous episodes

If, if everybody's doing it, if

84

:

it's a big trend, I am probably the

last person to get involved in that.

85

:

That to me is a turnoff.

86

:

I'm very individualistic that way.

87

:

I am not a bandwagon person and I don't

tend to go along with the crowd, which

88

:

apparently is an ADHD trait as well.

89

:

Conformity is not our jam.

90

:

And so I was very hesitant, and I really

did a lot of research and carefully

91

:

looked into this before I even considered

that this was a possibility for me.

92

:

And I'll tell you why I

thought it was a possibility.

93

:

I...

94

:

I was hearing from women I'd met

recently or people I heard on podcasts or

95

:

friends talk about their ADHD symptoms.

96

:

And the more I heard people talk about

their symptoms, the more I thought,

97

:

my God, that sounds so familiar.

98

:

That's me.

99

:

Oh, that sounds like me.

100

:

And I thought, this is

a little bit uncanny.

101

:

Like, how is it possible that

all these things are things

102

:

that are traits that I share?

103

:

Maybe this could be what's going on with

me and I looked into it because I'll

104

:

tell you as someone who runs a small

business I have to wear health hats all

105

:

the time and my inability to focus and

Stay on track with certain things or

106

:

even start certain projects that aren't

super exciting or interesting to me

107

:

was really Disrupting my daily life.

108

:

It was really really difficult

and I would get so frustrated with

109

:

myself because I felt like why can't

I accomplish Things at the same

110

:

rate that my peers accomplish them.

111

:

Why does everything take me so much

longer or You know if I'm learning a

112

:

new skill like I feel like it takes

me so much I have to work harder and

113

:

longer to learn or accomplish what it

takes my peers a fraction of the time.

114

:

Like, what's the deal?

115

:

And as a young person, I was started in

school a year earlier than my classmates.

116

:

I was eager to start

school as a little kid.

117

:

And I also came from a family of

extraordinary, extraordinarily tall women.

118

:

Excuse me.

119

:

my grandmother was six foot two.

120

:

My uncles are all over six.

121

:

For I believe my mom was six feet tall

and my mom was kind of worried I'd

122

:

be taller than all the other kids.

123

:

So she started me early, which I'm

thankful for now I think it was actually a

124

:

great move However, a lot of my struggles

in school were chalked up to me just

125

:

being a year younger than my classmates

Which made perfect sense, right?

126

:

But now, looking back, I

realize, oh, wait a minute, there

127

:

was more going on than that.

128

:

So, there are a lot of reasons that

I decided to, to seek a diagnosis.

129

:

And a lot of people will say,

well, if you're not interested in

130

:

taking a drug, there's no reason

to get a diagnosis, officially.

131

:

Which, sure, I think

that that's kind of true.

132

:

But for me, it was really about...

133

:

understanding how my brain works.

134

:

And I wanted to know the truth either way.

135

:

If it was ADHD, okay, fine, great, and

if it's not, great, but I want to know

136

:

what is going on because then I can make

changes or do what I need to do to support

137

:

my cognitive function and feel like I am

more productive, focused, less scattered,

138

:

less anxious, all of these things.

139

:

I just wanted to have some answers.

140

:

So for me, Thank you.

141

:

Even though I wasn't really necessarily

interested in medication, I wanted

142

:

to know one way or the other.

143

:

And I decided to pursue this

because the level of struggle that

144

:

I was having with focus was just

so incredibly frustrating to me.

145

:

And it's isolating too, because you feel

like, well, gosh, what's, what's wrong?

146

:

Like, why do I always feel

so different from everybody?

147

:

Or like I'm struggling more,

like I'm always behind the curve.

148

:

What is going on?

149

:

So.

150

:

I didn't know much

about ADHD drug options.

151

:

Um, if you know me at all, you know,

I'm not big into pharmaceuticals.

152

:

I think they absolutely have a time and

a place and that's completely up to you.

153

:

I have no judgment towards anybody

who decides to take a medication.

154

:

I just.

155

:

was hesitant to take something

that I had to be on every day, all

156

:

the time for the rest of my life,

um, that may have side effects.

157

:

Like I was just really

wary of that for myself.

158

:

And so I just encourage you to check

with your own doctor, talk with your

159

:

doctor, decide what's right for you,

and then pursue that regardless.

160

:

Don't, don't worry about

anybody else's opinion.

161

:

You need to do what's right

for you and your body.

162

:

Okay.

163

:

But for me, I was curious if there was

something that I could take on an as

164

:

needed basis because I didn't want to be

on something endlessly So when I first

165

:

saw a doctor they Had the best intentions,

but they were very brief and dismissive.

166

:

I would say they gave me a really short

quiz that had about 11 questions on it.

167

:

And they were all about school age

behavior and, you know, was I disruptive?

168

:

Was I hyperactive?

169

:

All the things that we associate

with, with boys with ADHD.

170

:

And it was clear to me after what I had

learned in my own previous research that

171

:

this particular doctor was not familiar.

172

:

With how ADHD can present

so differently in women.

173

:

And I really just wanted to make sure that

whether they said, yes, you have this,

174

:

no, you have this, that I had been given

a really thorough assessment by someone

175

:

who really knew how it presents in women.

176

:

And who really listened to me about every

detail of my struggles and the challenges

177

:

that I've had and the reasons that I

thought this may be going on so that if

178

:

it wasn't what was going on, we could

then go down that road instead and figure

179

:

out, okay, how can I best support myself?

180

:

Right?

181

:

So I ended up seeing a doctor who

I was referred to by a friend.

182

:

She spent about an hour and a half

with me, asking me a ton of questions.

183

:

It was very thorough.

184

:

Listened beautifully and said, yes,

Jeannie, there is no doubt in my mind

185

:

that you have inattentive type ADHD.

186

:

And I'll tell you, to hear those

words come out of her mouth, and

187

:

even more so when I saw them on

a piece of paper, like on my, um,

188

:

chart note, it brought me to tears.

189

:

It was the strangest experience

because I just suddenly felt

190

:

this wave of relief come over me.

191

:

It explains so many things that I've

struggled with all of my life and

192

:

just blamed myself for, or saw as

shortcomings, weaknesses, you know,

193

:

questioned my intelligence, even though

I know I'm an intelligent person, I

194

:

couldn't work in nutrition if I wasn't,

but it made me question it from time to

195

:

time because I just felt like, God, you

know, why can't I just get on board?

196

:

Like.

197

:

No one else struggles with this.

198

:

What's my problem?

199

:

So it was really, really a relief.

200

:

It was validating and it just felt

so good to have an answer, right?

201

:

But the flip side of that was this

period of grief that I went through.

202

:

And I've heard other people

with ADHD talk about this too.

203

:

There's this time when you're sort

of grieving what could have been.

204

:

If you had known sooner, you know, you

realize, wait a minute, I struggled

205

:

unnecessarily with so many things in

my life, or I was so hard on myself

206

:

in this way or that way, or about

so many things that I beat myself

207

:

up for that now make perfect sense.

208

:

And, you know, I'm kind of

past that grief period now.

209

:

I'm in a place where I can go,

wow, you know what Jeannie?

210

:

Damn, you actually did pretty darn

well considering how challenging

211

:

different aspects of life were.

212

:

You know, I used to just berate myself

over the fact that I couldn't stick

213

:

to one thing for a really long time,

be it a sport or a job or you know,

214

:

schooling, whatever it might be.

215

:

I just would get bored so quickly

and lose interest and have to

216

:

shift gears and needed to be in

different places all the time.

217

:

And if I wasn't moving around,

like I just would, you know, get

218

:

so bored and antsy and depressed.

219

:

And now I understand

what that's all about.

220

:

And you know, thankfully I've found a

career doing what I do that is always

221

:

stimulating, always new, always exciting.

222

:

There's always new information to learn.

223

:

Like you never reach the

finish line and I love it.

224

:

That's why You know, I'm still doing

this 10 years later, so I feel really,

225

:

really lucky to have found something

that suits me so well, like I have.

226

:

Um, so anyway, I just want to encourage

you all, if you're feeling or questioning,

227

:

like, hey, could this be going on with me?

228

:

You know what?

229

:

Pursue it to the degree that makes,

that you feel good about, that helps

230

:

you to function better or just feel good

about who you are and how you function

231

:

so that you can get the support that

you need and not feel so isolated.

232

:

Because I think that that's the worst

part of this for many of us who are, you

233

:

know, neurodivergent is that we have this

constant feeling that we don't fit in.

234

:

especially if you're someone like

me who isn't necessarily, you

235

:

know, part of a big friend group.

236

:

Like I've always had a lot of

friends that were really close, but

237

:

in random kind of groups of people.

238

:

And, um, maybe not a ton of friends all

at once, but just sort of a small handful

239

:

of, of people who are really close.

240

:

And now I see all my close friends

and I look at them and I realize, Oh

241

:

my gosh, they're so similar to me.

242

:

Many of them have been diagnosed

too, and it all makes sense.

243

:

Like, this is why we gravitate towards

each other, because we kind of get

244

:

each other and how each other's brains

work and, you know, we don't feel as

245

:

much like outsiders when we're together.

246

:

So anyway, I just wanted to

share a lot of that with you.

247

:

And I also want to read off a little

bit of a list for you because there

248

:

are a lot of things that women

and girls experience or struggle

249

:

with when they have ADD or ADHD.

250

:

I want to share this with you because

I think that they're really important

251

:

things to look out for, especially for

those of you who have daughters or nieces,

252

:

or young people in your lives who maybe

are struggling and need, you know, some

253

:

support or recognition around this.

254

:

So just some statistics for you.

255

:

So girls and women with ADHD, we are

more likely to have eating disorders.

256

:

and body dysmorphia.

257

:

We are more prone to addictive behavior.

258

:

We're more prone to depression

and anxiety, which, you know,

259

:

there's some discussion around

like, well, what comes first?

260

:

Does the ADHD cause anxiety?

261

:

Which I definitely think is the

case with me or Is anxiety something

262

:

that's just intertwined or is

it totally separate from ADHD?

263

:

And I think that that varies

depending on the individual,

264

:

but they often go hand in hand.

265

:

we are more likely to think about or

attempt suicide as neurodivergent people.

266

:

We are more prone to impulsivity.

267

:

choosing immediate gratification

over long term larger rewards.

268

:

So, you know, because we kind of

want that dopamine hit or that

269

:

instant, like rush of endorphins,

that kind of feel good sensation.

270

:

Um, this is really common.

271

:

A common cause of why neurodivergent

people tend to gravitate towards

272

:

like high sugar, high carb foods, um,

what I call blissey foods, because it

273

:

gives us that kind of instantaneous

dopamine hit, but unfortunately we are

274

:

sacrificing our longterm health, you

know, in place of that short term fix.

275

:

So this is a really common challenge.

276

:

Um, you know, again, conforming

or confirmation doesn't

277

:

necessarily come naturally to us.

278

:

We tend to gravitate, excuse me,

towards other neurodiverse people,

279

:

um, we do often feel like outsiders.

280

:

We are sometimes like the weird kid

at school, and that can be really,

281

:

really isolating and, you know, that

of course can Worsen any anxiety or

282

:

depression that we may be experiencing.

283

:

we also are really hard on ourselves.

284

:

We tend to judge ourselves really,

really harshly, and we compensate

285

:

often with obsessive hypervigilance.

286

:

What do I mean by that?

287

:

So sometimes this can present as.

288

:

It's what people think of

obsessive compulsive behaviors.

289

:

So maybe, you know, making sure all

your ducks are in a row, so to speak,

290

:

like making for me, it was, it's always

making sure that my keys are put away in

291

:

the same place or that everything has a

place and it's where it's supposed to be.

292

:

Because if it's not, I'll have a hard time

finding something and then I can spin out.

293

:

It'll make me late.

294

:

I get anxious.

295

:

Like it's just a vicious cycle.

296

:

but it can also manifest in

hypervigilance, like, you know, being

297

:

always looking over your shoulder,

never feeling safe, worrying that the

298

:

other shoe is always going to drop.

299

:

And perfectionism is a huge thing, like

really being hypervigilant about getting

300

:

everything right or doing something

perfectly before you put it out there.

301

:

and that's a really, really

common, common challenge.

302

:

It can also well, it is also very

hard for us to focus on things that

303

:

are not interesting to us and on the

flip side, be hyper focused on things

304

:

that are super interesting to us.

305

:

I have seen this in myself

when I'm putting together a

306

:

new program for my clients.

307

:

I can just.

308

:

dive into that.

309

:

Once I get started, sometimes

it's hard to get started because

310

:

I feel really easily overwhelmed.

311

:

But if I can push past that and start

a project, once I'm in, I am all in

312

:

and look out, like it's really hard

for me to shift out of that and work on

313

:

something else and then come back to it.

314

:

Like I tend to be really hyper focused on

whatever that project is in the moment.

315

:

you know, if you let me, I

could do that like 24 seven and.

316

:

Unfortunately, life

doesn't work like that.

317

:

We have daily obligations and clients

and all different things that we have

318

:

to incorporate and, you know, move

in and out of and be able to refocus

319

:

on each of those things, um, refocus

our attention on something different.

320

:

And so that is a real challenge

for, for people with ADHD.

321

:

and for women, I think that this is.

322

:

It's especially hard because we

are expected to do all the things.

323

:

We're often, you know, managing children,

aging parents, a career, social life.

324

:

We're trying to stay in shape.

325

:

We're trying to keep

our nutrition on point.

326

:

We're trying to, have

some fun in life somehow.

327

:

And there's 16, 000 balls

in the air all at one time.

328

:

And that can be really, really

difficult because often we'll feel like.

329

:

We're just dropping balls left and

right and we can't keep it together

330

:

and why can't everybody else do it?

331

:

But I'm not doing it and it's

just this whole snowball effect.

332

:

So another interesting feature that

we have is that we will often Attempt

333

:

to connect with people when we're

talking by sharing personal stories.

334

:

And I do this, I've found often with

clients, if they're sharing a challenge

335

:

with me or telling me about something

that they're struggling with or a story

336

:

or something, I really have to stop myself

from jumping in and going, Oh, I can

337

:

totally relate to that because I did it.

338

:

And this can be perceived as us

trying to make things about us.

339

:

That is not what's happening.

340

:

This is a way of us trying to connect

and Make you feel seen and accepted.

341

:

It's our way of saying I get you I

hear you I understand I've been there

342

:

and a lot of people don't appreciate

that and so You know, I try to kind

343

:

of rein that in and only do that when

appropriate but if you've worked with

344

:

me and I've done that to you just know

I am not trying to make it about myself.

345

:

It's just a way of us trying

to connect on a deeper level.

346

:

, so those are some of the really just

common traits that are often shared

347

:

amongst women and people with ADD or ADHD.

348

:

And I thought that was important.

349

:

So you can kind of recognize those

either in yourself or others.

350

:

, the one last thing I want to

mention here too, is memory.

351

:

So that forgetfulness piece

is really Big for some of us.

352

:

And for me, this was a main reason

why I decided to seek out help.

353

:

I have so much of my life that I

just don't remember like big chunks.

354

:

And I'm like, how do I not remember that?

355

:

People will say to me, my

sister's a perfect example.

356

:

She has a mind like a steel trap and

she can remember the most minute detail.

357

:

She can tell me what I was

wearing on such and such a date.

358

:

When we went to this place and stuff

that I'm like, how on earth, like.

359

:

If you showed me a picture,

I may not remember that day.

360

:

, I mean, obviously big events.

361

:

Like I know what I wore on my wedding.

362

:

I will remember, but the forgetfulness

piece can be really disconcerting.

363

:

And this is something that has

been in place my whole life.

364

:

It's not something new because.

365

:

That would have been really alarming,

you know, I did worry , Oh gosh,

366

:

could this be something that's like,

you know, early onset, but no, it

367

:

definitely is not, thankfully, but

that was one thing I wanted to clarify

368

:

that there was nothing else going on

or any concerns about my brain health.

369

:

. And apparently this is really common.

370

:

Mel Robbins talks about it on her podcast,

how there are whole, chunks of her life

371

:

or times that she just has zero memory of.

372

:

And part of that can be a trauma

response for some people too.

373

:

If you are emotionally checked

out of your body, you're not going

374

:

to really experience and integrate

whatever experience it is or, the

375

:

time and the place, whatever's going

on, you won't necessarily integrate

376

:

those memories as well, but it's also

something that happens with ADHD.

377

:

We just don't form memories

about certain things.

378

:

And so for me, that was a real,

that was a really scary piece and

379

:

I really wanted answers about that.

380

:

So that was a huge relief.

381

:

And now I kind of know how

to better support myself.

382

:

And I do know too, that, that

stress management is huge for me.

383

:

, just being able to be

more present in my life.

384

:

And that does help me

form memories better.

385

:

Sleep is also huge for memory.

386

:

I'm going to talk about that in a couple

of minutes here, the importance of sleep.

387

:

But I did want to throw that in

because I think a lot of people

388

:

get really freaked out by this.

389

:

, and it's something that's

really common with ADHD.

390

:

So it may not be something scary at all.

391

:

You may just need to know, you

know, why that's going on for you.

392

:

If that is something that

you're experiencing as well.

393

:

, okay, let's jump into

what you can do about it.

394

:

And I'll share some of my

tips for, , lifestyle changes,

395

:

nutrition, and hopefully these

will be helpful for you as well.

396

:

Ooh, one more thing before we

move on that I want to mention.

397

:

So you may have heard the

term, , highly sensitive person.

398

:

This is becoming more

recognized recently.

399

:

This just means that you're someone

who is highly sensitive to everything

400

:

that's going on around you.

401

:

This can be people, this can be,

, environmental things like sound,

402

:

lighting, you know, chemicals,

scents, tastes, things like that.

403

:

It can also mean that you're highly

sensitive to others, like others emotions.

404

:

So you can pick up on

their emotions easily.

405

:

This doesn't mean necessarily

that you're like an, you know,

406

:

what people say, Oh, you're too

sensitive or you're overly sensitive.

407

:

Someone who's feelings

are hurt really easily.

408

:

This is not necessarily the same thing.

409

:

That can be part of it.

410

:

But a highly sensitive person is

someone who is just kind of They're

411

:

picking up everything around them.

412

:

And this is a really common

trait with people with ADHD.

413

:

We can walk into a room and

immediately pick up on, like,

414

:

if there's tension there.

415

:

Or, you know, whatever the vibe is.

416

:

Or we can pick up on other

people's emotions really easily.

417

:

And that can be a good thing,

or it can be a bad thing.

418

:

We can also be really

environmentally sensitive.

419

:

So for me, this manifests

as environmental, , like

420

:

allergens, things like that.

421

:

Scents for me are a huge problem.

422

:

Like when people wear fragrance,

which look synthetic fragrance,

423

:

things like that, they're so toxic.

424

:

They're loaded with endocrine disrupting

chemicals, which mess with their hormones.

425

:

They're toxic.

426

:

They're nasty.

427

:

Like, We're coming up on scented candle

season here people like ditch it get rid

428

:

of all that stuff Use organic essential

oils ditch the other fragrances They're

429

:

just bad for us, but for people like

me who are really sensitive to them.

430

:

I can have immediate headaches I

can break out in hives I mean,

431

:

a lot of people with ADHD are just

more environmentally sensitive.

432

:

Sometimes their allergies are worse.

433

:

, they can be really funny about

food textures, all kinds of things.

434

:

So if you know someone like that,

try not to be judgy about it.

435

:

Try to be a little more compassionate

and understanding because it's

436

:

, it's not just because they're

trying to be high maintenance.

437

:

So, okay, that's it.

438

:

Let's move on.

439

:

So let's talk about strategies.

440

:

So I want to talk about

lifestyle stuff first.

441

:

So number one, most

important thing, sleep.

442

:

I know I bang on about this

constantly, you've heard me talk

443

:

about it before, sleep is crucial.

444

:

Sleep is so important

for cognitive health.

445

:

I don't care if you're

neurodivergent, neurotypical,

446

:

everybody needs quality sleep.

447

:

But those of us who struggle with

executive function in our brains

448

:

or ADHD, we need it even more.

449

:

Your brain is detoxing during sleep.

450

:

, you know, sleep is not a passive state.

451

:

, there is so much going

on when we're sleeping.

452

:

So sleep is really, really crucial.

453

:

And if you've ever had really bad jet lag

or been sleep deprived, maybe you've had,

454

:

you know, a baby and been sleep deprived

for days, weeks at a time, you know how

455

:

much it messes with your brain function.

456

:

, it is a fast train to brain fog.

457

:

And it's no joke.

458

:

It's not good.

459

:

So sleep, crucial, crucial, crucial.

460

:

Prioritize sleep.

461

:

Do anything that you can.

462

:

or need to improve it.

463

:

Number two, hydration.

464

:

Look, no organ or cell in

your body is going to function

465

:

properly if you are dehydrated.

466

:

So that includes your brain,

everybody, and your nervous system.

467

:

So make sure you're drinking enough water.

468

:

Shoot for half.

469

:

Your ideal body weight in

ounces of water every day.

470

:

, so for 150 pound person, that's

75 ounces every day more if

471

:

you're sweating excessively or

exercising and sweating a lot.

472

:

, and try to do front loading.

473

:

, I talked about this last season

in an episode about hydration.

474

:

So start early in the day and then

taper off throughout the evening.

475

:

And that will prevent you from peeing,

having to get up and pee during

476

:

the night, which will wake you up.

477

:

disrupting your sleep.

478

:

Don't want it.

479

:

Okay.

480

:

Next is exercise.

481

:

These are my top three.

482

:

First sleep, second

hydration, third exercise.

483

:

Many people with ADHD, especially those

who don't want to take medication,

484

:

exercise is immensely helpful.

485

:

This can kind of help you take that

hyperactivity out of your brain and

486

:

release some of that energy through

your body and through physical movement.

487

:

It can also improve your sleep quality

and reduce anxiety and depression.

488

:

So this is a big one.

489

:

Now it may not work for you to do your

exercise first thing in the morning.

490

:

If not do it whenever you can.

491

:

But I have heard that

people find that they're.

492

:

more productive or more just cognitively

alert and functional throughout the

493

:

day when they exercise in the morning.

494

:

So, , those are the top three.

495

:

Next, I find connection with

nature is super helpful.

496

:

, just getting out, listening to bird song.

497

:

looking up at the leaves and the trees,

feeling dirt, grass, sand in your feet.

498

:

Getting out gardening, touching, getting

your hands in the soil, all of these

499

:

things going into the ocean or lake water.

500

:

These are all wonderful

ways to connect with nature.

501

:

They reduce stress hormones

and they can be really helpful.

502

:

, so that's another lifestyle point.

503

:

Another thing that's kind of a cool

bonus that I've discovered my therapist

504

:

recommended something to me called

binaural beats B I N A U R A L Binaural

505

:

beats you can find for free on YouTube

I have a little YouTube browser window

506

:

open with these all the time in my

computer and I throw my headphones

507

:

on whenever I need to really focus on

something and get A lot of work done.

508

:

I will throw those guys on and listen.

509

:

It is unbelievably helpful for me.

510

:

It's like putting blinders on a horse.

511

:

, you know, that's having to

draw a carriage to the city.

512

:

Like it just helps block out everything.

513

:

And there's something about

those binaural beats that really

514

:

helped my brain with focus.

515

:

, love it.

516

:

It's free.

517

:

It's a good option.

518

:

As far as nutrition goes, , there

are some supplements I'll share with

519

:

you, but I always recommend starting

with food first and Like I always

520

:

say nutrient dense foods, real foods.

521

:

So avoid processed, especially like

high sugar, high carb things, because

522

:

those will give you that instantaneous

dopamine hit, but they're actually going

523

:

to crash you later and they can affect

your neurotransmitter production longterm.

524

:

So you and your gut health

and all kinds of things.

525

:

You don't want that.

526

:

so go for nutrient dense foods,

lots of vegetables, high fiber,

527

:

and then plenty of protein.

528

:

This is really, really crucial.

529

:

So if you are not getting enough

protein, you will not be able

530

:

to make serotonin and dopamine.

531

:

So protein and B vitamins too.

532

:

And often those B12 vitamins are

going to come from animal proteins,

533

:

protein and B vitamins are crucial

for making serotonin and dopamine.

534

:

And this is what we tend to

be lacking or imbalanced in.

535

:

So those are big ones.

536

:

And then other nutrients to increase

foods that are rich in these are

537

:

magnesium, iron, zinc, , your fat

soluble vitamins, , A, D, C, E, K,

538

:

those are all really crucial, so

get all of your colorful colorful.

539

:

veggies in, , you know, get your low

sugar fruits in and get your healthy fats.

540

:

So that's my next thing I'm going to

talk about are fish oils or omega 3 fats.

541

:

There is a lot of scientific data backing

up how effective omega 3 fats are when it

542

:

comes to brain function and, cognitive

health, especially for use in, , ADHD.

543

:

They've looked at a lot of kids taking

fish oils and how it helps their symptoms.

544

:

But I know for me as an adult, it helps

immensely to take, I take quite a high

545

:

dose of fish oils, but you know, eat

your salmon, eat your mackerel, sardines.

546

:

And then I, on top of all those fish

that I eat, take a fish oil supplement.

547

:

, you want a really high quality

one that's well purified.

548

:

I like , Nordic naturals.

549

:

But you can ask your practitioner

for a recommendation.

550

:

, if your omega threes are too low,

it will worsen ADHD symptoms.

551

:

We know this.

552

:

So that's a big one to incorporate.

553

:

Fermented foods are the

next big important thing.

554

:

So this would be all your

fermented vegetables.

555

:

Sauerkraut, kimchi, , Atlantic Sea

Farms does this amazing fermented

556

:

seaweed salad that I'm obsessed

with, I love, it's probiotic, so

557

:

any of those probiotic foods.

558

:

I don't do cow's milk dairy, but I

will occasionally do sheep's milk

559

:

yogurt, and I love coconut yogurt.

560

:

All of those that have the live active

cultures, those are great because if your

561

:

microbiome or your healthy gut flora are

either insufficient or not diverse enough,

562

:

, or healthy enough, that can affect

neurotransmitter production as well.

563

:

So, remember, gut health equals, well, I

shouldn't say equals, it is, Absolutely

564

:

intertwined with your neurological health.

565

:

So that's a big one.

566

:

, other things are, you know, the magnesium,

you can get that in a lot of foods, but I

567

:

also like to supplement with that because

it makes a huge difference for my sleep.

568

:

And I do take a medication, so I

don't take it every single day,

569

:

but I take an as needed medication.

570

:

It's a really low dose and I only use

it on days when I really have a ton to

571

:

get done and I need to be super focused.

572

:

And , it has the ability to

deplete certain nutrients,

573

:

magnesium being one of them.

574

:

So I supplement with magnesium.

575

:

I take magnesium threonate, also

called Neuromag in the daytime.

576

:

And then I take a blend of magnesium.

577

:

It's got citrate, glycinate, malate, and

I take that in the evening or before bed.

578

:

So most women are deficient in magnesium.

579

:

So this is something that's

important to add in as well.

580

:

, and then L tyrosine is something super

helpful for me, and I'll take that

581

:

early in the day and that can help

with, with energy, , especially on

582

:

the days I'm not taking a medication.

583

:

I'll do my L tyrosine, magnesium

three and eight, and my fish oils.

584

:

Those are kind of my go tos.

585

:

I also take zinc.

586

:

Zinc is another important

one to incorporate, um, iron.

587

:

If you tend to be anemic or you

are a vegetarian or vegan, you

588

:

need to take an iron supplement.

589

:

You know, look at the different forms.

590

:

There are a couple forms

that are constipating,

591

:

probably not the best option.

592

:

Get one that is non constipating

and use that because that

593

:

can be super helpful as well.

594

:

But again, , anytime you go to take

supplements, talk to your doctor,

595

:

make sure that you're not Taking

anything that would interact with any

596

:

meds or anything that you're on and

just, , check and double check, talk

597

:

to your doc, talk to your pharmacist

before you start taking anything.

598

:

also adaptogens and what

are called nootropics.

599

:

These are different like herbs or

compounds that can be really helpful

600

:

, nootropics for like brain function.

601

:

And then adaptogens basically just

help your body adapt to stress better.

602

:

And my favorites are mushrooms.

603

:

So lion's mane,

particularly, I really love.

604

:

I love reishi.

605

:

mushroom.

606

:

, those are two that I

take pretty consistently.

607

:

I just have a powder that

I throw in my smoothie.

608

:

, ginkgo biloba is a helpful

one for cognitive function.

609

:

Tulsi or holy basil is really lovely.

610

:

And that I find is a very

stress relieving herb as well.

611

:

, and then there are a couple of blends

out there that I will sometimes

612

:

take and rotate, but, you may just

check out if you're interested.

613

:

There's one called Neutropic Focus

by Gaia Herbs, and there's one

614

:

called Neuro Steady, N U R O Steady,

all one word, by Rebel Herbs.

615

:

That is cool.

616

:

, wild blueberries are also a really

excellent food to incorporate.

617

:

You're getting tons of antioxidants there,

and those have been shown to be helpful.

618

:

I don't want to get too into the, Woods

on some of these things, because these

619

:

are going to be super individual, but

there are things that you can kind of

620

:

check out and look into for yourself.

621

:

Others are, , saffron.

622

:

There's some good research behind

that and ADHD and something called

623

:

Bacopa monieri or Brahmi, B R A H M I.

624

:

It's used in Ayurvedic

medicine quite a bit.

625

:

Ginseng, ginkgo biloba, what else?

626

:

Pycnogenol.

627

:

So those are all helpful

nutrients or potential supplements

628

:

that you could look into.

629

:

But first and foremost,

just clean up your diet.

630

:

Get that nutrient dense food in.

631

:

Lots of veggies, plenty

of good quality protein.

632

:

, get your healthy fats.

633

:

Get your sleep.

634

:

Move your body.

635

:

All the basics that I'm

always yelling at you about.

636

:

, all right.

637

:

Well, I want to wrap it up.

638

:

I don't want to make this too long an

episode I know I kind of blew through

639

:

that last part because I'm running out

of time I hope you found this helpful

640

:

and I hope this was encouraging for you

If you like I was struggling with any

641

:

of these things and want some answers

You know if at first you don't feel good

642

:

about whatever practitioner you see or

you don't feel like you had a thorough

643

:

assessment Seek out a second opinion.

644

:

And don't get emotionally attached

to getting a diagnosis or a

645

:

specific diagnosis, I should say.

646

:

Just seek , to find

the truth for yourself.

647

:

Because then, if you know what's

going on, you can best support

648

:

your body and your mind, right?

649

:

So feel free to reach out to me.

650

:

I'd love to know what you

thought about this episode.

651

:

Shoot me a DM on Instagram

or you can contact me on the

652

:

contact form on my website.

653

:

Again, my site is joliverwellness.

654

:

com and you can learn about working with

me on that work with me tab, contact

655

:

me there, all kinds of information

about the podcast, all the show notes.

656

:

I'm going to throw a bunch of resources

in the show notes for you today so you

657

:

can, , just figure out where to seek

help or get more information about ADHD.

658

:

And , I'd love to know what you

think and I will look forward

659

:

to seeing you again next week.

660

:

Take care.

Chapters

Video

More from YouTube