In this special episode of the Fuel You! Podcast we're celebrating our spouses, our family and of course my beautiful wife on her Birthday - we'll focus on expressing gratitude and appreciating the support of our partners on the journey of adult ADHD.

In this episode of the Fuel You! Podcast, we delve into the difficulties that individuals with ADHD face when it comes to saying goodbye. From struggling with transitions to the fear of missing out (FOMO) and social anxiety, we explore the reasons behind these challenges. We also provide practical solutions to help make farewells easier, including effective time management techniques, open communication, visual cues and reminders, and seeking professional guidance when needed.

Key Takeaways:

Tune in to the full episode to gain insights into navigating the challenges of the "small task" of saying goodbye for adults with ADHD.

Remember to subscribe to the Fuel You! Podcast for more episodes on topics related to nutrition, exercise, and living a fulfilling life with ADHD.

Today on the Fuel You! Podcast we're exploring the importance of dietary fat in supporting an adult ADHD brain. I wasn't planning on this episode initially, but I felt it was necessary after touching on carbohydrate and protein in the past two episodes. So, join me as I discuss the necessity of fat, the benefits of including different types of fats in the diet, and the specific benefits of Omega-3 fats for cognitive function. We will also address recommended intake levels for Omega-3 fats.

Thoughts and Topics Discussed:

1). The Necessity of Dietary Fat for the ADHD BrainPresenter: Let's be clear, fat is a vital macronutrient that plays several important roles in the body, including supporting brain health. For individuals with ADHD, including sufficient dietary fat is crucial as it provides a concentrated source of energy and helps with the absorption of fat-soluble vitamins.

2). Understanding Saturated and Unsaturated Fats: different types of dietary fats, including saturated and unsaturated fats.

3). Omega-3 Fats and Their Benefits for Cognitive Function: Omega-3 fats, a type of polyunsaturated fat, are particularly beneficial for the ADHD brain. Studies have shown a potential link between Omega-3 supplementation and improved cognitive performance, focus, and attention. These fats are predominantly found in fatty fish like salmon, mackerel, and sardines.

4). Recommended Intake of Omega-3 Fats for the Adult ADHD Brain: The recommended daily intake of Omega-3 fats for the general population is around 250-500 milligrams of EPA and DHA combined. However, some research suggests that individuals with ADHD may benefit from higher doses, typically ranging from 1000 to 2000 milligrams per day. Do you utilize any specific omega 3 supplements if fish intake isn't possible for you?

5) Beneficial Food Sources of Healthy Fats for the ADHD Brain: a variety of healthy fat sources in the diet is essential for the ADHD brain.

Love and appreciate you,

Ryan

Welcome to another episode of the Fuel You! Podcast. In today's episode, we will explore the importance of protein in the diet for an adult ADHD brain. Join us as we uncover the necessity of protein, discuss potential deficiencies that can arise from under eating or restricting protein, and explore the benefits of different protein sources.

Topics and Thoughts Discussed:

1). Protein as a Building Block for Optimal Brain Function

2). Micronutrient Deficiencies and the Importance of Protein

3). Animal-Based vs. Plant-Based Protein Sources for the ADHD Brain

I think it's important to discuss this topic more here. In the context of the adult ADHD brain, both animal-based and plant-based protein sources offer unique benefits. While there isn't conclusive evidence pointing to one being superior to the other specifically for ADHD, considering individual needs and preferences can help determine the ideal protein sources. Here are some key points to consider:

Ultimately, the choice between animal-based and plant-based proteins is a personal one, and it can be influenced by factors such as dietary preferences, ethical considerations, and overall health goals. Some individuals may find that a combination of both animal-based and plant-based proteins works well for their ADHD management and overall well-being. It's important to prioritize overall dietary quality, variety, and balance to ensure adequate protein intake and support optimal brain function.

Incorporating adequate protein into the diet is essential for supporting an adult ADHD brain. It provides the necessary building blocks for neurotransmitter production, helps prevent micronutrient deficiencies, and supports optimal brain function. By including a variety of animal-based and plant-based protein sources, individuals can optimize their cognitive performance, enhance focus, and support overall well-being.

Today on the Fuel You! Podcast we're diving into the fascinating topic of the role of carbohydrates in supporting an adult ADHD brain. We'll explore the essential role that carbohydrates play in providing energy and supporting optimal brain function for individuals with ADHD.

1.) The Connection between Carbohydrates and Brain Health: Carbohydrates are not just a source of energy for the body; they are particularly crucial for our brain health. The brain relies on carbohydrates as its primary fuel source to function optimally. In individuals with ADHD, this becomes even more significant, as the brain may have increased energy demands due to hyperactivity and cognitive challenges.

2.) Micronutrient Deficiencies and the Importance of Carbohydrates: Carbohydrate-rich foods are not only a source of energy but also provide essential micronutrients that support brain health. When individuals under eat or restrict carbohydrate-rich foods, they may miss out on vital vitamins, minerals, and antioxidants. These micronutrient deficiencies can impact ADHD symptoms and hinder optimal brain function. By including carbohydrates in our diet, we can ensure we provide the necessary nutrients to support our brain health.

3.) Carbohydrates and Serotonin Production: Another important aspect of carbohydrates in supporting an adult ADHD brain is their role in regulating serotonin production. Serotonin is a neurotransmitter that plays a crucial role in mood regulation, impulse control, and overall mental well-being. Carbohydrates help stimulate serotonin production, which can have a positive impact on ADHD symptoms such as mood swings, irritability, and impulsive behavior.

4.) Sustained Energy Release and Stable Blood Sugar Levels: Complex carbohydrates, such as whole grains and legumes, provide a slow and sustained release of energy. This helps maintain stable blood sugar levels, preventing energy crashes that may occur with a low-carbohydrate diet. By incorporating complex carbohydrates into our meals, we can support stable energy levels, which in turn positively impact focus, attention, and overall cognitive function.

Remember that carbohydrates are an essential component of a well-rounded diet for individuals with ADHD. They provide the necessary energy for the brain, support optimal brain function, and help regulate mood and impulse control. By including a variety of nutrient-dense carbohydrate-rich foods in our diet, we can enhance our brain health, improve focus, and boost cognitive performance. As always it'll be important to work with your registered dietitian to tailor your dietary approach to your specific needs and health goals. By finding the right balance and incorporating carbohydrates into your diet, you can support your adult ADHD brain and achieve optimal well-being.

Always love, and appreciate you

Ryan

Low motivation and boredom is experienced by anyone, though magnified even more so by individuals with ADHD during the body fat loss process and meal planning. I'm highlighting in the episode of the Fuel You! Podcast the importance of addressing these challenges to maintain long-term adherence and achieve desired outcomes.

1.) Understanding the Challenges is important and the that the novelty-seeking nature of ADHD can lead to a loss of interest over time. I share client feedback and stories to provide relatable examples of the struggles faced during the body fat loss journey for anyone. Keep listening as I'll share even more on how we all can come at this with understanding and with a solution based mindset.

2.) Strategies for Boosting Motivation: setting realistic and achievable goals to maintain motivation, finding intrinsic motivation by identifying personal reasons for pursuing body fat loss, benefits of accountability, whether through a support system, a coach, or a workout buddy

3.) Combatting Boredom in Meal Planning: importance of variety and flexibility in meal planning for individuals with ADHD, benefits of exploring new recipes, ingredients, and cooking techniques to keep meals exciting, tips for incorporating different flavors, textures, and colors into meals to make them visually appealing and satisfying, incorporating small indulgences or "maintenance days" to prevent feelings of deprivation

4.) Strategies for Sustaining Progress: celebrating small victories and progress along the way, incorporating breaks and rewards into the body fat loss journey to maintain excitement and motivation, habit stacking, where new healthy habits are linked to existing routines to make them more automatic, benefits of tracking progress, whether through measurements, photos, or journaling, to visually see the changes and stay motivated.

I encourage you to experiment with different techniques and approaches to keep yourself motivated and excited about their goals. This is also a reminder that individuals with ADHD possess unique strengths and abilities that can be harnessed to overcome challenges and find sustainable solutions - and these solutions can be a cheap sheet for anyone else struggling with similar challenges.

Today on the Fuel You! Podcast I explore the benefits of food tracking, calorie tracking, and macronutrient tracking for individuals with ADHD and others - how it differs from intuitive eating, and how combining both approaches can be a good strategy. Take a look back at Episode 62 with Registered Dietitian and Intuitive Eating Coach, Becca King where we talk in depth about the strategies I'm sharing below.

I'll provide insight into what challenges individuals with ADHD may face when it comes to their eating habits and nutrition first. Highlight the importance of finding strategies that work specifically for managing ADHD symptoms and promoting overall well-being. I go further into explaining the concept of food tracking, calorie tracking, and macronutrient tracking, which involves keeping a record of the foods consumed, the caloric intake, and the breakdown of macronutrients (carbohydrates, proteins, and fats) in those foods. How can this help individuals with ADHD? It can definitely help them gain awareness of their dietary choices and create a sense of structure and control around their eating habits.

Understanding how food tracking, calorie tracking, and macronutrient tracking can be particularly beneficial for individuals with ADHD is important. I want to highlight how these methods can provide a clear structure, improve focus and attention, and assist in establishing healthy eating patterns. Tracking can help identify potential triggers or patterns related to ADHD symptoms and guide individuals towards making more mindful and intentional food choices.

The concept of intuitive eating, which involves relying on internal cues of hunger, fullness, and satisfaction to guide eating decisions is powerful. Intuitive eating promotes a healthy relationship with food, body acceptance, and mindful eating practices.

Combining food tracking with intuitive eating principles can be an even more powerful approach for individuals with ADHD. Both approaches can provide structure and accountability, while also allowing individuals to tune into their body's signals and develop a more intuitive connection with food. When combining both approaches remember to remain flexible, give self-compassion, and find a balance that works for you.

Remember to always consult with a Registered Dietitian for personalized advice and recommendations regarding nutrition, tracking methods, and managing ADHD symptoms.

In this Episode of the Fuel You! Podcast I help you focus on the benefits of prioritizing muscle mass and building muscle for body fat loss. The goal of this episode is to help you achieve a leaner physique without solely focusing on fat loss strategies, and I promise to provide some applicable points on how to do it:

There is a common misconception that solely focusing on body fat loss is the best approach to achieve a lean physique. It's important to share the idea that building muscle mass plays a crucial role in improving body composition and promoting long-term fat loss. The relationship between muscle mass and metabolism is important. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Building muscle mass can increase basal metabolic rate, making it easier to achieve and maintain a healthy body weight now and into the future. Building muscle requires energy, and therefore, engaging in resistance training and muscle-building exercises can lead to increased caloric expenditure during workouts. This can contribute to an overall calorie deficit, which is necessary for body fat loss.

Building muscle mass can enhance muscle definition and create a more defined appearance that isn't necessary for health, but that many individuals want to achieve. An increase in muscle mass can help create a leaner physique by shaping and sculpting the body, even if the overall weight on the scale remains the same. I want to stress that I'm not a trainer, though have worked closely with many both personally and professionally. With that, let's share how to build muscle mass effectively. It's important to incorporat resistance training into your routines, focusing on compound exercises that target multiple muscle groups - this may sound "involved" though this can help you focus on "What is Needed" instead of thinking a thousand different movements is necessary. One thing to remember is - progressive overload, gradually increasing the intensity or volume of workouts, to stimulate muscle growth. This can be the challenge as time goes on and interest and excitement may fade. Look back at past episodes to see how it's important to find enough variety in the workout... without overwhelming.

Let's not forget proper nutrition to support muscle building and fat loss - it can be done simultaneously. Though, it can be helpful to focus more heavily on the muscle building goal in this situation - which is the intention of the episode. Consuming adequate protein to support muscle synthesis and repair, along with a balanced diet that includes quality carbohydrates and healthy fats is of course the goal. Tracking energy intake and macronutrients to ensure appropriate calorie intake and nutrient balance is incredibly helpful in this situation - to stay consistent and on track. This takes time and patience - when it comes to building muscle mass and achieving body fat loss. I want to remind you that results take time and that a sustainable approach is key to long-term success.

Remember - individual results will vary, try not to compare your story and journey to anyone else's. As always it's beneficial to consult with a Registered Dietitian and a certified trainer for personalized advice and guidance.

In this episode of the Fuel You! Podcast I'm providing a starting point for discussing the scientific evidence linking muscle gain and its impact on cognitive function, mood, and overall well-being. I'll expand on each of these points you're reading here.

On the Fuel You! Podcast we talked today with Becca King, @adhd.nutritionist on Instagram, a Registered Dietitian Nutritionist, passionate about supporting adults who are challenged with ADHD and binge eating, chronic dieting, and body image issues. She works with her clients to find food freedom and improve their self-esteem.

Discover more and apply for Becca's group coaching here linktr.ee/adhd.nutritionist

Thoughts/Topics to discussed:

- Disordered eating vs ADHD symptoms

- Binge/Restrict Cycle

- Intuitive Eating RD

- Lower effort meals & snacks

- ADHD friendly kitchen & home