This week on The Gavin Sisters Wellness Show we welcome the brilliant Dr. Rachel Gow.

Before we got into the science, Sharon and I had a proper honest chat about how we've been living lately… and it's been a mix. We've been very hard on ourselves, feeling like we should be doing more, reading more, optimising more — while also getting sucked into dopamine rabbit holes (hello back-to-back thrillers and random celebrity drama). Basically: guilt, scrolling, guilt, repeat… which is not exactly "wellness podcast" behaviour

Which is why Dr. Rachel Gow was the perfect guest.

What we talk about in this episode

Chasing dopamine (and why we do it)

Dr. Gow explains that dopamine isn't just the "pleasure hormone" — it's motivation. It's what gets us out of bed, gets us focused, and helps us start and complete tasks. And when we're depleted or overwhelmed, we can end up seeking quick hits (phones, scrolling, binge-watching, distractions).

What ADHD actually is

I asked Rachel to break it down simply: what even is ADHD? She explains it as a neurobiological difference — not a moral failing, not laziness, not "bad behaviour." It's about how certain systems and brain networks are regulated, affecting attention, impulsivity, emotions, motivation and more.

Why so many women are being diagnosed now

Rachel shared something that really stuck with me: a lot of women are only being recognised now because historically research and diagnosis focused mainly on boys. Women often present more "quietly" — more internalising, more overwhelm, more anxiety, more rumination — so they've been missed for decades. She called it the "lost generation," which honestly made so much sense.

She also talked about the "3 Ps" — times when symptoms can become really obvious:

• Puberty
• Pregnancy
• Perimenopause

Emotional dysregulation (the bit no one talks about enough)

We spoke about how hard it can be as a parent when your child is melting down, dysregulated, or waking up angry/grumpy — and how easy it is for our nervous systems to escalate too (because it's stressful!). Rachel reframed a lot of that behaviour as anxiety and overwhelm showing up as anger, which felt really helpful.

Exercise as brain medicine

Rachel is a big advocate for movement — not in a preachy way, but in a "this supports the brain" way. She talked about finding any kind of movement that helps regulate the nervous system, especially for neurodivergent kids — not just traditional sports:

• trampolines / rebounders
• dance
• gymnastics
• horse riding
• anything sensory-friendly and enjoyable

She also mentioned calming tools like humming/chanting and how it can support vagal nerve tone and relaxation.

Nutrition takeaways (Rachel's speciality)

"Nutrients = neurotransmitters"

Rachel said something I loved: we can't make neurotransmitters without nutrients. So if we want to support dopamine, serotonin, GABA, mood, attention — we have to look at the building blocks.

Omega-3, omega-6, and the bigger picture

We went deep on omega-3s and why they matter for brain health. Rachel explained that it's not just "take a capsule and you're done" — because omega-3 and omega-6 compete, and if someone's diet is high in ultra-processed foods (often high in omega-6), it can affect the balance.

As plant-based women, Sharon and I asked what to do about omega-3. Rachel said plant sources like chia, flax, walnuts, and leafy greens help, but conversion to the most active forms can be limited for some people.

Her main message: test, don't guess.

Supplements: don't do it blindly

Rachel was really clear that supplementing shouldn't be random or trend-driven. What you need depends on what you eat and what you absorb. She recommended checking levels where possible, especially with omega-3.

We also spoke about magnesium and sleep, but she stressed it's personal — type and dose matter, and it shouldn't be one-size-fits-all (especially for kids).

A moment I really needed to hear

I asked Rachel about the trauma/ADHD conversation (and I referenced Gabor Maté), because honestly, as a mum, it can make you wonder: did I cause this? did I do something wrong?

Rachel acknowledged epigenetics and environment can play a role — but she was very firm on this: parents should never blame themselves. That really landed for me.

About Dr. Rachel Gow

Rachel V. Gow, Ph.D is a Nutritional Neuroscientist, Neuropsychologist, and Neurodevelopmental specialist, and she's also a Registered Nutritionist (Science).

Her son (who has ADHD and dyslexia) is the driving force behind her work.

Highlights:

• Founded Nutritious Minds Consulting and later Nutritious Minds Trust (Oct 2019)
• Has ~18 years research experience across child/adolescent and adult clinical populations
• Published 22 peer-reviewed book chapters and scientific papers
• Author of Smart Foods for ADHD and Brain Health

• Nutritious Minds Trust: nutritiousminds.org
• Book: Smart Foods for ADHD and Brain Health

Smart Foods for ADHD and Brain Health

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