Clinical neuroscientist and nutrition researcher Dr Miguel Toribio-Mateas returns to The Hidden 20% to challenge one of the most persistent myths in ADHD: that it’s just about the brain.

In this conversation, Ben and Dr Miguel explore ADHD through a whole-body lens - from nervous system regulation and eating patterns to capacity, sensory sensitivity and the gut–brain axis.

They unpack why food isn’t just fuel but a regulatory tool, why so many ADHDers struggle with inconsistent eating, and why “just eat better” advice often misses the point entirely. The conversation then goes deeper into why the same food can feel fine one day and intolerable the next, and how what we often label as “food sensitivities” may actually be linked to stress, overload and nervous system state.

Join us at hidden20.org/donate.

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Host: Ben Branson

Production Manager: Phoebe De Leiburné

Video Editor: James Scriven

Social Media Manager: Charlie Young

Music: Jackson Greenberg

Head of Marketing: Kristen Fuller

00:00 Introduction: ADHD Beyond The Brain

01:42 Why ADHD Is a Nervous System Condition

05:18 Fight, Flight, Freeze: ADHD & Regulation

09:12 Why Food Impacts ADHD More Than You Think

13:40 ADHD Eating Patterns: Skipping, Binging & Dopamine

18:25 Why “Just Eat Better” Doesn’t Work for ADHD

22:10 Regulation Before Optimisation: Rethinking Food

26:30 Simple Food Changes That Support ADHD Brains

31:05 Food, Mood & Energy Crashes Explained

35:22 Why The Same Food Feels Different Day to Day

38:40 Understanding Capacity in ADHD

42:15 Sensory Sensitivity, Stress & The Body

45:50 The Gut–Brain Axis Explained Simply

49:10 “Food Sensitivities” vs Nervous System Overload

53:05 Stress, Digestion & ADHD Explained

56:10 What Actually Helps: Supporting Regulation First

59:30 Dr Miguel’s Green Dot Badge

The Hidden 20% is a charity founded by AuDHD entrepreneur, Ben Branson.

Our mission is simple: To change how the world sees neurodivergence.

No more stigma. No more shame. No more silence.

1 in 5 people are neurodivergent. That’s 1.6 billion of us - yet too many are still excluded, misunderstood, or left without support.

To break the cycle, we amplify voices, challenge myths, and keep showing up. Spotlighting stories, stats and hard truths. Smashing stereotypes through honest voices, creative campaigns and research that can’t be ignored.Every month, over 50,000 people turn to The Hidden 20% to feel safe, seen and to learn about brilliant brains.

With your support, we can reach further, grow louder, and keep fighting for the 1 in 5 who deserve more.

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Ben Branson @seedlip_ben

Dr Miguel Toribio-Mateas @drmiguelmateas

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