Fullstendig transkripsjon av EP 154: ADHD Brain Fuel: Why Kids Crash with Lucinda Miller

really work on with nutrition as well, which is exciting. 00:05:29.199 --> 00:05:41.839 Um, but we've got to just think about this sensitive brain, and I think overall, if you think about that, there's also areas of the brain which are obviously very important for things like working memory and processing. 00:05:42.079 --> 00:05:48.319 Now, not everyone with ADHD has dyslexia, but an awful lot of dyslexics also have ADHD. 00:05:48.959 --> 00:05:52.959 And those two aspects are part of why we struggle. 00:05:53.120 --> 00:06:04.560 So I have ADHD, and um it's interesting, I've thought about this in quite a lot of depth, and I see that the neurotypical person very much thinks linearly, so in a row. 00:06:04.720 --> 00:06:09.519 So you're given a question, you think about it, you come out with the answer, and it's a straight line. 00:06:09.680 --> 00:06:28.639 And with ADHD, I sort of see it as we actually can't go in a straight line, we have to go around on the outside, and sometimes it comes in and out and and out, but basically on the outside, this is the exciting bit, this is where we pick up on the interesting aspects, the you know, those thinking out of the box, etc. 00:06:28.800 --> 00:06:29.199 etc. 00:06:29.519 --> 00:06:36.240 And then we usually, it might not be straight away, it might be quite a long time afterwards, come to that conclusion at the end. 00:06:36.399 --> 00:06:46.560 Now, normally that conclusion at the end, whatever that might come out, could be a lot more interesting and actually a better solution in terms of the workplace, etc. 00:06:46.800 --> 00:06:48.399 But at school, that's what they don't want. 00:06:48.560 --> 00:06:54.240 They want you to just come up with that tick box because you know those points equal grades. 00:06:54.399 --> 00:06:58.399 Um, and so that's where it's really hard at school to have that kind of brain. 00:06:58.560 --> 00:07:07.920 But it's why almost every entrepreneur, every person we really respect in the world that's really done something innovative also has ADHD. 00:07:08.800 --> 00:07:09.360 It's so funny. 00:07:09.439 --> 00:07:17.199 I I remember it at school, in medical school, actually, in pharmacology and having a multiple choice question, and I could see three right answers. 00:07:17.279 --> 00:07:23.519 And I went to meet with my professor and I explained the logic of my thinking of how they could all be right. 00:07:23.680 --> 00:07:27.439 And she had to agree with me and give the points to everyone in the class, you know. 00:07:27.519 --> 00:07:32.639 But that's why test taking was so bloody difficult because there was never just one right answer. 00:07:32.959 --> 00:07:33.759 Exactly. 00:07:34.000 --> 00:07:34.720 Exactly. 00:07:34.879 --> 00:07:36.079 That's so funny. 00:07:36.399 --> 00:07:44.079 So, how can we support these this this kind of lateral thinking, these kind of brains that work a bit differently with nutrition? 00:07:44.480 --> 00:07:53.759 Yeah, so what it is is

ensuring that the neural pathways, so those connections in the brain, are really working well. 00:07:54.399 --> 00:08:03.600 And the way I perceive things, this is I've been looking at I'm I've I was diagnosed with ADHD about 23 years ago. 00:08:03.759 --> 00:08:11.279 Um obviously I've lived with ADHD all my life, um, but I've really thought about it since that around that point. 00:08:11.920 --> 00:08:17.040 Um, and it seems to me that these neural connections do struggle. 00:08:17.120 --> 00:08:27.920 So what happens when your neural connections struggle is you do miss a beat, or your energy does crash, or you know, your brain does go a bit uh kind of foggy or goes far too far. 00:08:28.000 --> 00:08:33.360 So it's getting that beat, it's getting those connections to actually work in in rhythm. 00:08:33.600 --> 00:08:38.799 And nutrition can really, really help to ground that and help to make those connections. 00:08:39.039 --> 00:08:44.720 Um so for instance, um fats, good quality fats. 00:08:44.960 --> 00:08:58.879 So we're looking at healthy oils, things like olive oil, but also oily fish, so salmon, mackerel, etc., sardines, but also good fats like butter, really good quality butter or creamy milk. 00:08:59.120 --> 00:09:04.960 All of those things are really, really nourishing for the the lip. 00:09:05.360 --> 00:09:09.120 So we've got these membranes around all our cells and our neurons. 00:09:09.279 --> 00:09:13.919 And if they're flexible, then they connect much better than if they're hard. 00:09:14.399 --> 00:09:19.440 Um, so that is absolutely essential to get the good fats in. 00:09:19.600 --> 00:09:28.639 And I think so many people as parents were trying to feed our kids and thinking, oh, you know, we've got to give the healthy stuff, we've got to give the broccoli, etc. 00:09:28.879 --> 00:09:33.679 Yeah, that would be great, but actually you can start with the fats a bit more because they're often attracted to fats. 00:09:33.759 --> 00:09:48.320 So if you get the right fats in rather than the trans fats or whatever from the ultra-processed foods, then you know you can add, like as they love porridge, you can do the creamiest milk, you can put an egg in, you can add some butter, you can really, really supercharge it. 00:09:48.639 --> 00:09:53.919 Yeah, I mean, what kid doesn't like like a creamy ice cream as well, you know, a really healthy, creamy ice cream. 00:09:54.000 --> 00:09:57.519 Um easier sell than broccoli. 00:09:57.759 --> 00:09:58.559 Yeah, absolutely. 00:09:58.639 --> 00:10:07.360 So you can make homemade ice cream, you know, like really old-fashioned ice cream have has egg, it has creamy milk or cream, you know, and again, that's really healthy. 00:10:07.440 --> 00:10:09.919 And you can then add, I know, hemp seeds and things to it too. 00:10:10.000 --> 00:10:11.360 You can blend it all up. 00:10:12.639 --> 00:10:14.559 And get their brains working well. 00:10:14.879 --> 00:10:26.639 Because it it it it helps to modify also, you know, you're talking there about like synapses and having those fatty sheaths kind of working well between the nerves so that the messages can travel along well. 00:10:26.799 --> 00:10:33.360 Um, how about like as you were talking there, the overactive brain and the energy that the brain needs and requires? 00:10:33.440 --> 00:10:36.399 Um, do you find that that's higher in an ADHD brain? 00:10:36.480 --> 00:10:37.600 Have they done any research on this? 00:10:37.679 --> 00:10:38.799 I don't know myself actually. 00:10:38.879 --> 00:10:40.399 Or great question. 00:10:40.559 --> 00:10:43.759 I've only seen a research piece on dyslexia. 00:10:44.000 --> 00:10:44.159 Okay. 00:10:44.480 --> 00:10:54.080 Um and I would love it to be replicated specifically for ADHD to see because I see this in ADHD all the time. 00:10:54.639 --> 00:11:07.919 And this study looked at the dyslexic brain and found that it used up about five times the brain area or brain energy to do one simple task. 00:11:08.240 --> 00:11:08.879 Wow. 00:11:09.360 --> 00:11:16.159 So imagine over the day your child is doing hundreds, if not thousands, of simple tasks. 00:11:16.559 --> 00:11:20.399 And that is why they can be so exhausted by the end of the day. 00:11:20.559 --> 00:11:32.240 Now, I think a lot of people, you know, talk about masking and all this sort of stuff, and obviously self-controlled, you know, desperately trying to keep self-control during the day because you know, at school you have to behave, don't you? 00:11:32.320 --> 00:11:35.279 You know, and that's why they can explode after school. 00:11:35.519 --> 00:11:42.000 Um, and I think it's a brain energy thing is a really big, really big aspect of ADHD. 00:11:42.320 --> 00:11:49.679 So before I got the diagnosis of ADHD, I'd never actually heard of ADHD till I was, you know, in my when I was about 30. 00:11:49.919 --> 00:11:57.279 But before then, um, I had was in a state of chronic fatigue, and I just put it down to, you know, poor energy. 00:11:57.440 --> 00:12:02.960 But then actually, when that ADHD diagnosis came along, I realized it was my busy brain. 00:12:03.200 --> 00:12:08.799 And you know, we hear about ADHD, and you think, okay, you always have a song in your in your in your mind. 00:12:08.960 --> 00:12:11.919 You're always thinking something else, not just the task on bind. 00:12:12.080 --> 00:12:13.759 So you've got lots of things going on in your brain. 00:12:13.840 --> 00:12:15.519 So it is very, very busy. 00:12:15.679 --> 00:12:28.000 And I would say that a lot of the reasons why kids get dysregulated, etc., etc., is because of their brain energy just going way up and then way down. 00:12:28.159 --> 00:12:39.440 So you get that hyperactivity, which can be boosted by sugar sometimes or caffeine in teenagers, um, you know, or stimulant medication, whatever it might be, but then you do have the crash. 00:12:39.759 --> 00:12:42.240 And you know, it can be absolutely exhausting.

00:12:42.399 --> 00:12:59.679 This is why so often, you know, whether they're medicated or not, by you know, by the by the evening, they are, you know, just want to be cozy and have a you know under a under a blanket and watch telly or just doom scroll, you know, and we think that's really bad, but actually they're just exhausted. 00:13:00.159 --> 00:13:17.200 And understanding that, and I agree with you, like it would be great for them to do a research study on this because it makes like clinical sense that you know, with all that expenditure of thought and action, that you are going to use more fuel, just like if you were driving your car around everywhere, you would use more fuel, but it would be nice to see that. 00:13:17.360 --> 00:13:33.360 What ways in which can you support through nutrition those kind of, you know, if you you know you're you're kind of on a supercharge your child with enough energy sources to get them through the day to hopefully kind of regulate that energy levels to avoid those dips? 00:13:33.440 --> 00:13:34.720 Is there a way to do it? 00:13:34.960 --> 00:13:46.799 Yeah, to so just go back just on some other research which was done more on children that found very difficult to have self-control, which is essentially the ADHD kit, right? 00:13:46.960 --> 00:13:55.360 Okay, and what's really interesting is when you force yourself to have a lot of self-control. 00:13:55.519 --> 00:14:10.080 So you know, I can imagine them putting their hands under their bum, trying not to wriggle and trying to stay still, you know, on carpet time or whatever it might be, and that act of self-control uses up a heck of a lot of glucose. 00:14:10.320 --> 00:14:16.879 So that's why you often have that major crash after trying to concentrate really hard. 00:14:17.279 --> 00:14:28.559 And so, children, again, which I've written in Brain Brilliance, is um blood sugar regulation is a really prime aspect of ADHD as well. 00:14:29.200 --> 00:14:39.519 Um, and so this is what we find is that the children with ADHD are much more reactionary to not just sugar, but carbohydrates overall. 00:14:40.159 --> 00:14:56.399 And there is, there are kind of statistics to find that neurodivergent folk overall, but including autism and ADHD, are more likely to develop type 2 diabetes, for instance. 00:14:56.879 --> 00:15:10.879 Um, and you know, there are many, many aspects to that which we could explore at another time, but it's just interesting, it's that blood sugar dysregulation that um is something that we definitely have had to focus on a hundred percent in our family. 00:15:11.039 --> 00:15:13.360 So four out of five of us have ADHD. 00:15:13.840 --> 00:15:21.120 And my mum had type 1 and type 2 diabetes, which is quite kind of you know rare, but you know, an interesting combination. 00:15:21.200 --> 00:15:24.080 So it's something that we've really really had to look out for. 00:15:24.159 --> 00:15:25.279 But what does that mean? 00:15:25.519 --> 00:15:31.519 It means that we are more sensitive to carbohydrates and sugar when given on their own. 00:15:32.720 --> 00:15:40.080 So that could be anything from sweet cereal, you know, dry sweet cereal, through to eating an apple. 00:15:40.799 --> 00:15:52.639 So either of those things could actually make you feel a little bit lightheaded and a little bit hyperactive in some respect, but also you might crash quite quickly afterwards. 00:15:52.960 --> 00:15:58.159 Often that crashes within 45 minutes of consuming that food if it's eaten on its own. 00:15:58.720 --> 00:16:04.480 It could be something healthy, like a rice cake or a piece of toast with jam, because it's all carb. 00:16:05.039 --> 00:16:14.000 So, what the rule is for us ADHDers is to always combine that carbohydrate with protein and healthy fats. 00:16:14.720 --> 00:16:34.720 So at breakfast, which is obviously the prime uh um kind of meal of the day for an ADHD, A, because often these kids will wake up quite dysregulated, B, they're often taking their medication and then their appetite's going to be suppressed during the day, so they actually need that nutrition just to fuel them, naturally fuel them through the day. 00:16:34.799 --> 00:16:36.639 It's not about their focus, it's about everything. 00:16:36.799 --> 00:16:38.639 Otherwise, the wheels fall off. 00:16:38.799 --> 00:16:44.080 Um and equally to set those blood sugars off in a good manner. 00:16:44.480 --> 00:17:01.440 So that could be having a couple of dippy eggs, it could be having some scrambled eggs, it could be having some pancakes or waffles, it could be even I to begin with, you know, I look at this as see if it makes a difference rather than getting too head up about whether it's healthy or not. 00:17:01.519 --> 00:17:06.480 You know, it could be some bacon, it could be a sausage, leftover sausage from the night before, you know, it just something. 00:17:06.640 --> 00:17:10.559 Some people even give them leftovers from the night before, like a full meal. 00:17:10.640 --> 00:17:19.680 You know, they have like a sagna or bolognese or something because actually they find that that serves their children better, especially if they're not having a decent lunch in the middle of the day. 00:17:20.000 --> 00:17:29.519 It's interesting because like in Asian cultures, they do have breakfast, they have you know prawns and rice for and that's I I've I've converted to that completely because my daughter's never really liked eggs. 00:17:29.599 --> 00:17:33.200 So we have prawns, we have chicken, we have, you know, we have like a meal in the morning. 00:17:33.279 --> 00:17:34.160 Um, and she loves it. 00:17:35.039 --> 00:17:36.160 Yeah, absolutely. 00:17:36.319 --> 00:17:45.359 So I think you we always kind of look at the British way of doing things, you know, and obviously, you know, we have a lot of Americans we look after as well. 00:17:45.440 --> 00:18:01.519 So, you know, you look at that kind of aspect and you think this is

what we should have, but you just hop over to even from you know our neighbours in France or Germany or wherever, and they're having, you know, some people there's so much emotive language around food, but the most important thing is that children are fed, right? 00:18:01.759 --> 00:18:03.440 And that their blood sugars are well balanced. 00:18:03.519 --> 00:18:07.759 So, you know, they will have ham, so they'll have cheeses, you know, at breakfast. 00:18:07.920 --> 00:18:15.759 It's um so we we just we seem to have just adopted this sort of carbohydrate-driven breakfast. 00:18:16.319 --> 00:18:21.839 Almost carbs and sugar-driven breakfast, you know, we we put the two together almost, which is a double whammy, isn't it? 00:18:22.160 --> 00:18:27.599 Yeah, so all carbohydrate breaks down into sugar, into glucose. 00:18:27.759 --> 00:18:34.640 So whether as an apple, a carrot, a piece of white bread, brown bread, they all do, but at slightly different rates. 00:18:34.720 --> 00:18:39.759 Um, but you can slow that down if they're balanced with the protein and fat. 00:18:40.319 --> 00:18:49.839 So, as I talked about with the porridge, you know, you can get peanut butter in or almond butter or some seeds, you know, you can hide flax seeds and chia seeds really easily. 00:18:49.920 --> 00:18:51.920 They they get ground versions. 00:18:52.319 --> 00:18:56.640 Um, you know, you can put protein powders even in a smoothie. 00:18:56.799 --> 00:19:11.119 Um, you know, there are lots of ways that because I think, especially with the older kids, they're often on a bus on the way to school, they're leaving very early in the morning, but and they're too embarrassed to have like real food, but they're okay to have a smoothie, for instance. 00:19:11.519 --> 00:19:19.039 Um, and sometimes you know, you just send them off with you know a wrap with lots of chicken and avocado or cheese or whatever. 00:19:19.200 --> 00:19:21.519 I mean, you know, it could be so many different things. 00:19:21.680 --> 00:19:36.720 Um, so I think getting that breakfast really right, and if they do take snacks with them to school, try and get a protein in there too, and it could be chunks of cheddar, it could be a little pot of hummus, it could be you know some cream cheese or something like that. 00:19:36.799 --> 00:19:42.559 So there are lots of different things you can think about too, just to fuel them because they just need this fuel over the day. 00:19:42.640 --> 00:19:49.200 So instead of doing the peaks and troughs, they're a little bit more even in their blood sugar over the day. 00:19:49.519 --> 00:19:59.759 And have you found that that can help with kind of the you know, we've we've talked about energy, but also kind of the emotional dysregulation that you touched upon a bit earlier, because I would, you know, say, and I think the mom's also. 00:20:00.240 --> 00:20:07.680 Listening would also say that's probably one of the hardest things to cope with as a mom is the dysregulation with your child. 00:20:07.920 --> 00:20:16.799 Does keeping that balance or keeping that sugar levels kind of more in a straight line versus peaks and troughs help with emotional dysregulation? 00:20:16.880 --> 00:20:21.119 Or are there other things that can help with emotional dysregulation like supplements? 00:20:21.440 --> 00:20:22.240 Yeah, yeah, yeah. 00:20:22.480 --> 00:20:26.640 So definitely it is a hundred percent helpful. 00:20:26.799 --> 00:20:47.200 Um, so signs of hypoglycemia, which they might not quite be at hypoglycemia, but you know, that low blood sugar is irritability, you know, lightheadedness, um, exhaustion, you know, all these things that actually, you know, if you're irritable, you're gonna have a meltdown, you're gonna have an emotional outburst, you know, you're gonna have a mood, you know, some sort of mood swing. 00:20:47.359 --> 00:20:49.519 So it is very much linked. 00:20:49.599 --> 00:20:52.079 Um, but there are other things that you can do for sure. 00:20:52.160 --> 00:21:03.519 So magnesium, which is an amazing supplement for ADHD, it really helps with the irritability, the hyperactivity, it helps with sleep, it helps with restless legs, you know, it just helps with that kind of busyness. 00:21:03.759 --> 00:21:15.119 Um, it helps to make this neurotransmitter called GABA, which keeps you cool, calm, and relaxed, but it also helps to get the carbohydrate out of the bloodstream and into the cell. 00:21:15.359 --> 00:21:26.559 So when we run our tests, so we run lots of nutritional tests, kind of biochemical tests, to understand exactly how ADHD is wired. 00:21:26.880 --> 00:21:40.319 And a lot of the time we get this thing called raised pyruvic acid, which suggests that the magn there's not enough magnesium, which means that the magnesium's not drawing that blood sugar into the cells. 00:21:40.400 --> 00:21:42.720 And so those cells are going, I need sugar. 00:21:42.880 --> 00:21:49.440 And it's one of the reasons they crave sugar, is because they're desperately trying to budge that sugar into their cells. 00:21:49.599 --> 00:21:54.400 They actually physically, innately feel they need more sugar. 00:21:54.559 --> 00:21:56.799 It's more like a crave-a body craving. 00:21:57.039 --> 00:22:03.599 Yeah, it's it's it's so it's because with ADHD you don't have quite so much self-control, it's immediate. 00:22:03.680 --> 00:22:04.799 I need it now. 00:22:06.000 --> 00:22:08.799 Um, so magnesium's really, really good for that. 00:22:08.960 --> 00:22:15.680 Um and do you recommend taking it in the morning and the evenings, or do you recommend it getting it from food or a combination? 00:22:16.240 --> 00:22:19.759 I find getting it from food is quite a challenge. 00:22:20.000 --> 00:22:24.480 Um, just because of the way kids eat and school rules and things like that. 00:22:24.559 --> 00:22:27.359 You know, you get magnesium from green vegetables. 00:22:27.519 --> 00:22:31.039 You know, you might get broccoli

at school, probably not, and it's lunchtime. 00:22:31.119 --> 00:22:31.680 You know what I mean? 00:22:31.759 --> 00:22:38.319 It you know, a lot of kids won't eat greens, nuts and seeds, you know, not on the menu, um, not allowed often. 00:22:38.480 --> 00:22:40.240 Um, so dark chocolate. 00:22:40.400 --> 00:22:42.960 Again, they like the dark, there's the milk chocolate, but not the dark chocolate. 00:22:43.039 --> 00:22:43.680 So you know what I mean. 00:22:43.759 --> 00:22:45.839 So generally it's quite hard to get enough magnesium in. 00:22:45.920 --> 00:22:47.440 So I think supplements are really important. 00:22:47.599 --> 00:22:49.359 I love Epsom salt baths. 00:22:49.440 --> 00:22:53.920 Those are magnesium baths, they're very soothing, you absorb them really well. 00:22:54.000 --> 00:22:59.920 It really helps with sleep, it helps with the restless legs, the growing pains, ticks and twitches, all those sorts of things. 00:23:00.079 --> 00:23:00.799 Brilliant. 00:23:00.960 --> 00:23:03.200 And then you can also take supplements. 00:23:03.359 --> 00:23:09.519 So I prefer for them to be taken in the evening because normally they do help help with sleep as well. 00:23:09.599 --> 00:23:16.000 So you kind of the quality of sleep is again really, really important for emotional dysregulation the next day. 00:23:16.240 --> 00:23:28.000 A kid that's a kid that's well fed, well rested, is going to be much better regulated than a kid that hasn't slept very well, hasn't eaten very well, you know, is on a kind of sugar roller coaster. 00:23:28.400 --> 00:23:30.720 Yeah, there's another really good mineral. 00:23:30.960 --> 00:23:38.880 There's one really other really good mineral for blood sugar called chromium, and chromium really does help with blood sugars, but so does cinnamon. 00:23:38.960 --> 00:23:44.880 So actually, adding a little bit of cinnamon to the porridge or the pancakes or something could be very helpful too. 00:23:45.279 --> 00:23:53.680 Um, and then we just quickly, so if you'll talk answer your question in a minute, um other things for emotional dysregulation. 00:23:54.160 --> 00:23:57.839 I often put alongside the magnesium something called theanine. 00:23:58.079 --> 00:24:09.519 Um, theanine you find in green tea, but this is the non-caffeinated part of it, so it does need to be a supplement for kids, obviously, because you don't want the caffeine in kids, but it's super calming and it's really, really good. 00:24:09.599 --> 00:24:17.440 And you can get it in gummies or capsules, um, and you can basically uh give it almost have it in your handbag. 00:24:17.519 --> 00:24:28.480 And so if they're coming out of school dysregulated, here's a couple of gummies, or you know, when they're you know they're getting dysregulated about homework, you can give them a couple of gummies or in the morning, so they're quite flexible. 00:24:28.559 --> 00:24:32.160 So I just want to say that that's quite a good kind of one to think about. 00:24:32.720 --> 00:24:34.240 Um, your question. 00:24:34.799 --> 00:24:46.319 I just wanted to ask because I have um my son takes quite a few um diffsule medication, stimulant medication, and then a anti-stimulant in the evening. 00:24:46.400 --> 00:24:51.039 So he feels like he's getting over, he calls it being over-medicated if he has too many capsules. 00:24:51.200 --> 00:24:59.920 So more things like magnesium, and I think I did get, and he refused to have another tablet, the theanine from a health food shop. 00:25:00.160 --> 00:25:06.319 Can they be ground up or opened up and put into food, or is that not advisable? 00:25:06.720 --> 00:25:07.759 Yes, absolutely. 00:25:07.920 --> 00:25:14.720 So these are not enterically coated ones that have to reach a certain part of the gut or anything like that. 00:25:15.119 --> 00:25:21.759 Um, they um theanine's particularly easy to open up and mix into things because it doesn't really taste. 00:25:21.920 --> 00:25:30.559 Um, the magnesium, some would say, is a little bit bitter, so I'd put it in something sweet like a bit of yogurt or a bit of fruit puree or a little bit of smoothie. 00:25:30.640 --> 00:25:32.160 It could even just be a shot glass full. 00:25:32.319 --> 00:25:33.680 It doesn't need to be much. 00:25:34.000 --> 00:25:42.720 Um, it can make, you know, sometimes certain magnesiums make them go a little bit green, but as long as he knows what's in that, that should be fine. 00:25:42.960 --> 00:25:50.480 Um we, you know, basically um you can get things like gummies, but they tend not to have quite so much. 00:25:50.799 --> 00:25:59.279 So I don't know his age, but if you know, over 12s will need the adult dosages, and therefore it's you know, it's it's best to do the capsules and open them up and mix them in. 00:25:59.440 --> 00:26:09.440 And then, you know, often they get to the time where they think, well, actually, I can handle a few more capsules, it's all right because it's making me feel much better, and actually I just going on holiday or you know what I mean? 00:26:09.519 --> 00:26:13.599 They just want to or go to a mate's and I just want to have them in a capsule because it's easier. 00:26:13.680 --> 00:26:17.759 So they usually kind of adapt themselves to wanting to have the capsules. 00:26:18.079 --> 00:26:19.440 It's interesting that, isn't it? 00:26:19.519 --> 00:26:33.759 That it's it's once they know, once they can see the benefit of it, then it becomes easier, especially when they're over 12, to be able to um take that kind of uh autonomous approach to the nutrition as well. 00:26:33.839 --> 00:26:36.000 But it's it's harder when they're younger, I think, as well. 00:26:36.079 --> 00:26:55.279 But you know, you bring up a good point, Sophie, which is medication, you know, and how does nutrition interact with ADHD medications and how can food kind of support the taking of ADHD medication and also the issues that arise around appetite and um food. 00:26:55.519 -->

00:27:00.640 It's a lot there, Lucinda, but um well, shall I shall I get cracking on this? 00:27:00.720 --> 00:27:02.799 Because it's a really good, it's a really good subject. 00:27:03.119 --> 00:27:05.519 So it's actually very simple. 00:27:06.720 --> 00:27:20.799 As far as I am aware, and we have checked all the databases that we have available to us, that none of the ADHD medications have any contraindications with the supplements and with food. 00:27:21.519 --> 00:27:31.680 So you have full autonomy to be able to give both at the same time, except for one thing, and that is vitamin C. 00:27:32.319 --> 00:27:51.759 And that is not in any formal um research papers or advice, it just happens to be on one website which happened to come up, some doctor found that the vitamin C reduced the effectiveness of methylphenidate, not any of the other medications, but just methylphenidate. 00:27:52.240 --> 00:28:12.559 So even though it is not uh an established uh medical link yet, I just say to people maybe don't whiz down the ADHD medication with a glass of orange juice, maybe have that orange juice later on in the day, just in case. 00:28:12.799 --> 00:28:20.160 Because the last thing you want to do, you've invested probably in a private diagnosis, potentially private prescription. 00:28:20.480 --> 00:28:22.079 This has all become a big thing. 00:28:22.240 --> 00:28:24.720 You really want it to work the best it can. 00:28:24.960 --> 00:28:33.599 So just by you know, having it, having it with apple juice or orange juice and it not working as well could would be, you know, would be un really unfortunate. 00:28:33.759 --> 00:28:41.680 So, you know, and so therefore, that's the only thing that I just say, see how it you get on, because you might not find that it does that to you. 00:28:41.759 --> 00:28:46.240 It may only be a sample population that that happened to, and it just may not be you. 00:28:46.319 --> 00:28:49.200 But to start off with, I'd advise that. 00:28:49.920 --> 00:28:59.599 So there have been lots of studies of putting together the supplements with methylphenidate, more so than the other medications. 00:28:59.759 --> 00:29:05.599 So things like guoncene have only been around for a reasonably short period of time compared with methylphenidate. 00:29:05.680 --> 00:29:08.240 So there's a lot more research on that and the stimulants. 00:29:08.400 --> 00:29:21.359 But it's also the stimulants that tend to, you know, suppress the appetite, cause the irritability, you know, all these things that, you know, guoncoffene tends to be more sedating, I guess, and more relaxing and so forth. 00:29:21.519 --> 00:29:39.920 So um basically the thing, the studies that I've read are a combination of vitamin D and methylphenidate, and it seems that, well, in the in the in these particular studies, that um a lot of ADHDs are low in vitamin D. 00:29:40.079 --> 00:29:45.440 And vitamin D is a primary nutrient to help make serotonin and dopamine. 00:29:45.839 --> 00:29:50.160 So if you don't have enough vitamin D in your body, it's just not going to be quite as effective. 00:29:50.240 --> 00:29:55.920 So they found that the methylphenidate is more effective if you take it alongside vitamin D. 00:29:56.319 --> 00:30:04.720 Similar studies have been done with magnesium, with zinc, with iron, so and also with omega-3. 00:30:05.119 --> 00:30:20.559 So it seems that these nutrients are, which we all know are the key brain nutrients, and the ones I describe in a lot of depth in Brain Brilliance, and also on my blogs and you know, in my newsletters, I do a lot of you know, blogs and so forth. 00:30:20.640 --> 00:30:22.880 So it's all the information is there. 00:30:22.960 --> 00:30:31.759 Um but essentially these key brain nutrients all are pieces in the puzzle to help optimise that dopamine. 00:30:32.400 --> 00:30:59.759 And what we find generally, and you know, this is a sweeping statement, you know, and so obviously everyone's individual, but basically we find that if you get in place magnesium, zinc, etc., etc., all those things, knowing that your child needs them, so this is where our testing comes in, um, then they don't need to take such high amounts of the methylphenidate, it's more effective, there's less side effects. 00:31:00.000 --> 00:31:03.039 Generally, you know, it just is a smoother ride. 00:31:03.200 --> 00:31:04.960 Um, and that's what everyone wants. 00:31:05.119 --> 00:31:06.799 They want it to be a smooth ride. 00:31:06.880 --> 00:31:24.640 Um, so as I said earlier, magnesium works on about 300 pathways in the body, it's phenomenal for calming, it's for the irritable, hyperactive kind of kid that can't sleep, you know, that kind of very high octane kid. 00:31:24.960 --> 00:31:36.079 Um, and then omega-3 is the one that feeds the frontal and prefrontal cortex, so that really helps with the executive function and planning and you know, processing and so forth. 00:31:36.160 --> 00:31:37.680 So that's really key. 00:31:37.839 --> 00:31:42.799 There's lots and lots of studies on omega-3 with or without methylphenidate. 00:31:43.279 --> 00:31:51.119 Um, equally, um, iron helps to basically convert tyrosine from protein into dopamine. 00:31:51.359 --> 00:32:02.079 So, if there's shortfalls in iron, that is going to really impact their ability to make their dopamine and you know, essentially optimize their ADHD. 00:32:02.319 --> 00:32:10.400 Um, so kids that are very pale tend to be quite solemn and moody, you know, uh, those those kind of kids. 00:32:11.039 --> 00:32:16.799 Um they're and often they're either vegetarian or they just don't eat any red meat, or it's bolognese once a week. 00:32:16.880 --> 00:32:19.359 You know, there's just not enough iron going in. 00:32:19.599 --> 00:32:23.200 That is very much, you know, can be that profile. 00:32:23.839 --> 00:32:30.640 Um, zinc um is the second most abundant mineral in your central nervous system, iron being the most abundant. 00:32:30.720

--> 00:32:32.720 So these two are really, really key. 00:32:32.960 --> 00:32:38.319 And zinc really, really helps with um working memory and processing. 00:32:38.400 --> 00:32:47.200 Um, it helps with the fussy eaters, it helps with the kids that always get colds and coughs, it helps the skinny kids that have a very poor appetite, especially in the morning. 00:32:47.440 --> 00:32:55.039 Um and also zinc really helps with those that have quite big outbursts and mood swings and emotional dysregulation. 00:32:55.200 --> 00:32:58.160 It's a real balancer on the neurological system. 00:32:58.720 --> 00:33:16.319 So, with all of these in place, and then the vitamin D, obviously, in the winter, you know, um, in the winter it's dark, it's grey, especially in the UK, and we a lot of people with ADHD, including my family, all have very poor vitamin D uptake. 00:33:16.480 --> 00:33:20.480 So we need a lot more in our systems to actually feel well. 00:33:21.039 --> 00:33:25.759 Um, and um, every single cell in our body has a vitamin D receptor. 00:33:26.079 --> 00:33:31.519 So if you haven't got enough vitamin D, then all your cells are going to be slightly on half-mast. 00:33:31.839 --> 00:33:40.960 And vitamin D, remember, helps with mood because again, it makes those neurotransmitters, but it also brings down inflammation in the body, which is another thing that can be going on. 00:33:41.119 --> 00:33:45.920 There's a lot of people with ADHD who also have hypermobility and chronic pain. 00:33:46.160 --> 00:33:54.480 So, you know, so it these all weave in together, but essentially that's the toolbox to have if you really want the methylphenidate to work well. 00:33:54.640 --> 00:34:08.239 So, my messaging is yes, you can take supplements, except for vitamin C, with your methylphenidate and your ADHD medications, but there are other supplements that can enhance it and optimize it even more. 00:34:08.320 --> 00:34:14.480 Because so many people say, Yeah, we've tried it, it's kind of okay, but we're not sure if it's really suiting them or not. 00:34:14.639 --> 00:34:15.760 Or, you know what I mean? 00:34:15.920 --> 00:34:29.360 We we're just seeing this poor appetite, so they're grazing all evening because they're not having any lunch, or you know, or they're waking up in the middle of the night starving, or what you know, or they're just really, really kind of like it's just not it's not quite working. 00:34:29.519 --> 00:34:35.760 You can then work around it and think, let's get the nutrition in as a baseline to help support that and try it with that. 00:34:35.920 --> 00:34:40.480 And if that, you know, and then we can work on other things if if they're still not quite working. 00:34:40.800 --> 00:34:53.119 It's interesting because it's almost like you know, you're putting the ingredients, like if you were cooking something, you're putting the ingredients into your child to be able to, you know, add that final ingredient, which is the medication, and have it be effective. 00:34:53.199 --> 00:35:01.119 Because if you don't have the building blocks, then even though it's stimulating dopamine production, if if you don't have the things to build the dopamine, it's not it's obviously not going to work, you know. 00:35:01.280 --> 00:35:09.280 Um, so it's it's optimizing the body to be able to let the medication do what it's doing, hopefully, even maybe at a lower dose, as you're saying. 00:35:09.599 --> 00:35:10.880 Yeah, yeah, hopefully, yes. 00:35:11.039 --> 00:35:11.840 That would be great. 00:35:12.000 --> 00:35:12.960 Great outcome. 00:35:13.519 --> 00:35:22.880 And you know, to Sophie's point, and I I know to a lot of other mothers' points, sometimes it is tricky to get, you know, enough of those nutrients from the food, and that's where supplements can come in. 00:35:22.960 --> 00:35:36.719 And I know, you know, there's drops that you can use that you can put into a juice or something like that to make it easier to facilitate so that it doesn't feel like a pill and that there are you know ways to get around maybe some of the barriers from your child not wanting to take it. 00:35:37.039 --> 00:35:37.920 Yeah, absolutely. 00:35:38.000 --> 00:35:56.960 I mean, there are so many different ways of doing it, and what we we provide a free service where anyone can email us or Instagram us, DM us on Instagram, and they you can say, My eight-year-old child, I know they need magnesium. 00:35:57.199 --> 00:35:58.320 How would you get it in? 00:35:58.400 --> 00:36:03.119 They're very fussy, you know, they'll only have this or that, and we'll work around it, we'll see what we can do. 00:36:05.199 --> 00:36:06.880 Can I just ask a quick question? 00:36:07.199 --> 00:36:08.400 Yes, of course, Jordan. 00:36:09.840 --> 00:36:15.519 My son is he's having his first appointment for ADHD medication on Monday. 00:36:16.079 --> 00:36:19.840 His nutrition is not great, I'm not gonna lie. 00:36:20.880 --> 00:36:21.679 It's awful. 00:36:21.840 --> 00:36:25.280 He's he's also diagnosed with COVID as well. 00:36:25.599 --> 00:36:30.400 So it's very, very tricky to get anything extra into him. 00:36:30.719 --> 00:36:34.559 It's a very much age diet. 00:36:37.760 --> 00:36:40.559 What are the good supplements that you can recommend? 00:36:40.880 --> 00:36:49.679 Because I have no idea which ones to try him with, um, and it's also getting him to have them. 00:36:53.920 --> 00:37:00.400 I don't know, they're meant to be completely flavourless, like sprinkles, but I don't know if they're actually any good, and they're quite pricey. 00:37:00.559 --> 00:37:04.400 So I don't want to spend it out on something that I don't know if it's any good. 00:37:04.880 --> 00:37:05.599 Does that make sense? 00:37:06.000 --> 00:37:06.800 Yeah, absolutely. 00:37:07.039 --> 00:37:12.719 So we see a lot of parents in the same position as you could you give me an example of the foods he will eat. 00:37:18.079 --> 00:37:42.400 Um a massive amount of

in the morning he will I just finish the last month he will have um sausage and breakfast. 00:37:44.079 --> 00:37:51.360 And then it has to be the same package every day. 00:37:51.840 --> 00:37:54.880 And if the packaging changes, that food we draw. 00:37:55.920 --> 00:37:57.280 The ingredients change slightly. 00:38:01.840 --> 00:38:07.199 But that's not to say that that's gonna be what does he drink? 00:38:11.920 --> 00:38:15.840 At the moment, since uh a reasonable drink in in December. 00:38:16.159 --> 00:38:19.440 But at the moment he is drinking juice. 00:38:28.000 --> 00:38:42.159 He used to drink your orange juice, your apple juice, he used to drink at one point he's drinking ice water, all of that has gone and it is sold a fruit shape. 00:38:44.480 --> 00:38:52.719 So it's it's better than nothing, so exactly, exactly. 00:38:53.039 --> 00:38:54.559 Fed is best, right? 00:38:54.719 --> 00:38:55.440 Okay, yeah. 00:38:56.159 --> 00:38:57.840 And things can change. 00:38:58.000 --> 00:39:05.840 So, first of all, those are two things that you can easily get drops into because they're quite strong tasting, right? 00:39:06.320 --> 00:39:09.119 I would want to start with zinc drops first. 00:39:09.760 --> 00:39:16.079 Um so um you can just message us and I will tell you exactly which ones I can I would recommend. 00:39:16.320 --> 00:39:22.639 And you literally put one drop into this into the fruit shoot, and then the next day two drops, and then the next three drops. 00:39:22.719 --> 00:39:26.639 So you build up really slowly, and they're pretty tasteless. 00:39:26.719 --> 00:39:32.559 They've got a slight metallic taste, and but it's just so little that I think you could hide it in their fruit shoot, no problem. 00:39:32.800 --> 00:39:36.880 Um sensory seeks metallic tastes anyway, so that should be fine. 00:39:37.199 --> 00:39:39.280 Has he got a bit of picker as well? 00:39:39.840 --> 00:39:44.320 Not diagnosed, but a lot of uh a big oral sensory profile. 00:39:44.800 --> 00:39:46.719 So I think we'd start with zinc. 00:39:46.880 --> 00:39:55.519 Um, you could probably get the pomegranate iron spray into um again into the fruit shoot because it's got a similar taste profile. 00:39:55.920 --> 00:39:59.760 Um so I reckon we could probably get those two in quite easily. 00:40:01.199 --> 00:40:07.679 And then we would just see if those are making a difference before we made other major changes. 00:40:08.320 --> 00:40:18.400 But I hope that within a couple of months he's going to be more interested in food and maybe bring back some of the foods he was having before or the drinks he was having before. 00:40:19.039 --> 00:40:20.079 That would be amazing. 00:40:20.400 --> 00:40:20.800 Yeah. 00:40:21.360 --> 00:40:26.719 So you've got to make think about little gains to begin with, but um we see this all the time. 00:40:26.960 --> 00:40:32.559 We um we we we see a lot of kids who will literally only have one drink and one food. 00:40:32.800 --> 00:40:34.320 So he's doing really well. 00:40:34.400 --> 00:40:37.039 He's a real champ with what he's having. 00:40:39.519 --> 00:40:48.480 It still makes me feel terrible because I know that what he's having is not great at all, but at the end of the day, it's something and it's better than nothing. 00:40:48.800 --> 00:40:54.880 We were But it's still in the back of my mind where I'm like, it's not it's not where I want him to be. 00:40:54.960 --> 00:41:00.079 It's not the foods I want him to be eating, and it's not the drinks I want him to be drinking. 00:41:00.239 --> 00:41:02.880 But you will be able to make changes. 00:41:02.960 --> 00:41:04.719 This is where he's at right now. 00:41:04.880 --> 00:41:22.960 Um, I was talking to the most wonderful dad the other day, um, who happens to have quite a high-flying job in the city, so he's quite senior, you know, he works really, really long hours, and his family live about an hour and a half from London. 00:41:23.360 --> 00:41:34.239 Um, and he goes, I'm part of the MacD 2am Club, which is essentially his son often wakes up super anxious at 2 a.m. 00:41:34.880 --> 00:41:37.679 And the only thing that regulates him is a McDonald's. 00:41:37.920 --> 00:41:48.159 So he pops them in the car, drives into McDonald's, he drives the drives through, gives them his whatever, and then he can then he knows they'll all have a bit of sleep, otherwise, they won't get any sleep. 00:41:48.559 --> 00:41:55.920 So, you know, this is why my mantra is there's no bad food, because at the end of the day, that is serving them well at that moment. 00:41:56.159 --> 00:41:58.559 But change can be made over time. 00:41:58.719 --> 00:42:05.039 So it's it's just like this is where we're at, and we're gonna gradually, gradually make changes, and they will happen. 00:42:05.199 --> 00:42:09.440 So it's really important to have faith that he's not stuck in this rut forever. 00:42:09.840 --> 00:42:33.920 It's it's good to know that hopefully if he has those supplements, it should make him want to change because I mean he's nine, nearly ten, and ever since he was tiny, tiny, tiny, he has struggled with food and drink and has never had much good food at all. 00:42:34.559 --> 00:42:38.239 Like not really much nutrition at all. 00:42:38.400 --> 00:42:44.800 It's just a as far as I'm concerned, age freezing food diet. 00:42:46.719 --> 00:43:20.639 And it doesn't feel like there's light at the end of the tunnel, like his brother struggled with food when he was younger, he's autistic and he struggled with food, but he you would never know it now at all by like by the other one's age, he was he wanted to try everything, anything and everything, and he is completely different, like the sight of cooked pasta he used to shake and cry at, and now he will try anything under the sun, whereas my other son is stuck. 00:43:21.280 --> 00:43:31.280 So your first son was stuck and he's no longer stuck, so it is possible that seeing that is uh your

child can adapt and change, so so can this other one too. 00:43:31.360 --> 00:43:33.599 But it might just take a little bit more hard work. 00:43:33.760 --> 00:43:36.960 There will be something else going on, and let's keep on chatting. 00:43:37.199 --> 00:43:41.840 Obviously, there are multivitamins, but what happens with those multivitamins that you see online? 00:43:42.000 --> 00:43:42.559 They're great. 00:43:42.639 --> 00:43:44.639 You know, we we have thought about stocking them. 00:43:44.719 --> 00:43:55.599 Um, we haven't made that decision yet because of the tastelessness, but actually they have very low levels of each nutrient in there because there's so many. 00:43:56.079 --> 00:44:08.559 So that's where it's better to go in with some really targeted ones that we know are actually going to switch the nervous system rather than just going with the general one, which he probably will need at some point as well. 00:44:08.719 --> 00:44:16.880 But you know, let's get his taste buds and his sensory system able to take those slightly different kinds of supplements first. 00:44:17.280 --> 00:44:18.800 And that's a good point, Lucinda. 00:44:19.119 --> 00:44:29.920 You have uh on your website, on uh Naturopath website, you have kind of the products that you have researched that you've used in practice that you stand behind. 00:44:30.079 --> 00:44:31.440 So I know it's my go-to. 00:44:31.679 --> 00:44:44.159 If I'm thinking of using a supplement, I will go to your website and use it because as you say, Jordan, there's just so much stuff out there and it's so unregulated as an industry that going to someone that you know and trust is really the way to go. 00:44:44.320 --> 00:44:54.800 So I would recommend direct messaging Lucinda's team as well, but also have a look on the website because it it has validated, I would say, and and tried and tested, which is great. 00:44:55.119 --> 00:44:58.880 And also I think a really key point to take away is don't do everything at once. 00:44:59.039 --> 00:45:00.400 I love what you said there, Lucinda. 00:45:00.559 --> 00:45:09.599 Do one thing and then wait and see before going on to the next thing because we have a tendency, because some of us are also ADHD, but well, if one thing would work, why don't we do seven? 00:45:14.239 --> 00:45:15.920 Can I just quickly ask? 00:45:16.079 --> 00:45:16.800 Does zinc? 00:45:17.039 --> 00:45:20.639 I've got some capsules that we haven't opened because he was refusing. 00:45:20.719 --> 00:45:24.000 Um, does zinc have a strong taste if I open those? 00:45:24.800 --> 00:45:26.639 I would say I don't know which ones you've got. 00:45:26.800 --> 00:45:31.440 They occasionally are the the drops are pretty tasteless. 00:45:31.599 --> 00:45:33.760 The capsules can be a little bit bitter. 00:45:33.840 --> 00:45:35.840 So you again you might want to put it in something simple. 00:45:36.400 --> 00:45:36.960 Strong. 00:45:37.280 --> 00:45:37.920 Oh, sweet. 00:45:38.079 --> 00:45:38.320 Yeah. 00:45:38.559 --> 00:45:40.000 And the drops are really interesting. 00:45:40.159 --> 00:45:43.039 The drops are really easy, uh, Sophie, to get as well. 00:45:43.199 --> 00:45:48.480 What's interesting is as I progressed with Alexandra with the drops, she could taste that metallic a little bit. 00:45:48.559 --> 00:45:54.400 And then I think as it normalized and her zinc levels got to the place that it should be, she no longer could taste them. 00:45:54.639 --> 00:45:54.960 Okay. 00:45:55.119 --> 00:46:02.559 I don't know if you found that, Lucinda, with people with kids when they bec when it becomes more when their bodies become more in homeostasis with it. 00:46:02.800 --> 00:46:05.440 Yeah, well, actually, often it's the other way around. 00:46:05.679 --> 00:46:10.239 So they can't taste it, and then one day, three months later, they go, Oh, what's in this? 00:46:10.400 --> 00:46:15.360 And you go, and they start to be able to taste the metal because they've got enough zinc in their system. 00:46:15.440 --> 00:46:17.039 So that's often a benchmark. 00:46:17.199 --> 00:46:19.039 So yeah, but everyone's different. 00:46:19.119 --> 00:46:26.239 But generally, I think, you know, it'd be you know, one one day we'll go through all her, do lots of tests with her and find out exactly what she does need. 00:46:27.039 --> 00:46:28.079 Yeah, it's super interesting. 00:46:28.159 --> 00:46:35.039 We got magnesium cream actually, and she put it on her hands and she was like, ah, it hurts, it stings, it's burning me, mommy, it's burning me. 00:46:35.199 --> 00:46:37.920 And I was like, Okay, I put it on my hand, I'm like, it's not burning me. 00:46:38.079 --> 00:46:39.920 But I think she is quite low in magnesium. 00:46:40.000 --> 00:46:42.800 So we actually switched to an oral magnesium, and that's worked better. 00:46:42.880 --> 00:46:45.760 But um yeah, uh in interesting. 00:46:45.920 --> 00:46:53.280 But uh, you know, each kid reacts differently, each one, each kid's, you know, neuro their biology is different, so you really have to watch and see. 00:46:53.440 --> 00:47:03.199 And in terms of dosing and stuff like that, that's also you know something that it's great to reach out to you and get that kind of support on in terms of their age, their weight, what you should give, how you should give it. 00:47:03.280 --> 00:47:06.719 Um, because it's uh there is a way to do these things. 00:47:07.280 --> 00:47:07.840 Absolutely. 00:47:08.000 --> 00:47:16.320 I just think, you know, I think the thing the roadblocks tend to be just the practical side of things, you know, how much, when, how. 00:47:17.440 --> 00:47:23.199 And that's the sort of thing that we we do, we provide as a free service because we want, you know, your child to get the benefit. 00:47:23.280 --> 00:47:26.960 We don't want them sitting in your cupboard going, oh, haven't given them. 00:47:28.079 --> 00:47:29.039 Didn't know how. 00:47:29.280 --> 00:47:31.840 It looked all

daunting, or whatever it might be. 00:47:32.079 --> 00:47:32.400 Yeah. 00:47:33.119 --> 00:47:37.840 So we've kind of already started this question and answer session without even actually formally calling it out. 00:47:37.920 --> 00:47:44.239 But um, are there any I've got some questions from some people who couldn't make it today, but um, I wanted to open it up to Jordan and to Sophie as well. 00:47:44.320 --> 00:47:50.719 To as we have Lucinda here in our masterclass, are there any questions that you would like to ask around food and your children? 00:47:51.039 --> 00:48:14.800 Just when you were um giving the examples with the really irritable hyper kids, which I've got one of those, and you know, he concentrate, he um masks at school, which I know is draining, and he's often very hyper in the evening at home where he feels most comfortable, like really hyper and also very snappy, shouty. 00:48:15.039 --> 00:48:22.719 Um, maybe I should email you, I don't or text you or what or on the website, but would it be magnesium first before the zinc and the iron? 00:48:22.880 --> 00:48:26.320 Because you mentioned those three as being You said he's 12? 00:48:26.559 --> 00:48:28.559 He's 12, 12 and a half. 00:48:28.880 --> 00:48:38.960 So when um when kids are going through pre-puberty and puberty, um, especially boys, they need a lot more zinc and magnesium. 00:48:39.039 --> 00:48:43.840 So I would start, I would be because you've got some magnesium, it sounds like you've got the zinc already. 00:48:43.920 --> 00:48:45.440 So give those two. 00:48:46.000 --> 00:48:49.519 For girls, it's usually more iron just because of menstruation. 00:48:49.599 --> 00:48:52.960 Um, so let's stick with the magnesium and zinc with him. 00:48:53.199 --> 00:48:58.800 And then another really, really good one for that sort of age group is saffron. 00:48:59.519 --> 00:49:02.719 Um, and we do stock some really good saffron supplements. 00:49:02.880 --> 00:49:19.280 Um, and um saffron is very good for that high adrenal state, and very often the dopamine and the adrenaline really, really mounts towards the end of the day and makes them, and this helps to kind of blunt that and bring it down. 00:49:19.519 --> 00:49:31.519 So um kind of you know, when we think about ADHD and these neurotransmitters, we think about making enough dopamine or making enough serotonin or whatever it might be. 00:49:31.760 --> 00:49:39.760 Um, but the most important thing is the re-uptake so it doesn't store, because if it stores, that's where you get the irritability, the aggression, the moot swings, etc. 00:49:39.920 --> 00:49:44.719 Because it's it's almost like they're pent up, they've got just too much in their system and they don't know how to get it out. 00:49:44.880 --> 00:49:58.239 Um, so the magnesium, the zinc, um, and the and the saffron all help to this reuptake of these um, so they go back into the system rather than getting stored in the wrong place. 00:49:58.639 --> 00:50:13.679 But equally, laughter, water, so you know, it could be a bath, laughing in the bath, watching a film that's gig, you know, making them giggle, jokes, you know, those sorts of things are really good at bringing down that excess dopamine as well. 00:50:13.920 --> 00:50:22.159 You know, any kind of like actual games, you know, you're I know you're playing Monopoly or whatever you're you're doing at home, again, really, really helpful. 00:50:22.320 --> 00:50:37.760 Um, at this time of year it's very hard because it's dark and you know, whatever, but you know, in the in the spring and summer when it's lighter in the evenings, you know, just a walk outside, you know, kicking around ball in the garden or whatever is again really, really helpful, helping them just to kind of ground. 00:50:38.079 --> 00:50:40.239 So it's not just about supplements. 00:50:42.719 --> 00:50:45.760 It's the whole it's the whole it's the whole kit and caboo it all. 00:50:46.000 --> 00:50:49.199 Jordan, do you have any questions before I go on to the other listeners' questions? 00:50:51.039 --> 00:50:55.599 Off the top of my head, it was the the one that I asked was kind of the the big one. 00:50:55.920 --> 00:51:04.639 Um to the other ones and if I can add you'll you'll you'll you'll you'll you'll direct message. 00:51:04.880 --> 00:51:14.559 So one of the things that um has come up quite a bit is listen is is with kids that don't want to eat breakfast in the morning, what can a parent do when they don't want to eat breakfast? 00:51:15.119 --> 00:51:24.000 So there are three main reasons that we found that why children are not hungry in the morning, and actually adults as well, you know. 00:51:24.159 --> 00:51:27.519 Um one of them is a high cortisol state. 00:51:27.679 --> 00:51:39.440 So they wake up, you know, like anxious, worried about school, you know, worried about the day ahead, haven't slept very well, had some bad dreams, whatever it might be. 00:51:39.599 --> 00:51:45.440 It's the kids that wake up in a start um and are pretty dysregulated on waking. 00:51:45.760 --> 00:51:53.840 Um, and when you're in a high fight or flight state, your rest and digest aspect of your body shuts down. 00:51:54.559 --> 00:52:10.400 So that's where working on sleep, working on their sort of fight or flight system overall, not just first thing in the morning, but just like even at night, in during the days, just to bring down that whole feeling of fight or flight really can help. 00:52:10.639 --> 00:52:21.840 So, you know, those things like you know, laughter, movement, fresh air, you know, exercise, um, you know, laugh, all those things are really important, right? 00:52:22.000 --> 00:52:23.199 Okay, great. 00:52:23.440 --> 00:52:31.840 Um, but equally, you know, the saffrons, the theonines, the magnesiums, all those calm y supplements can be really, really helpful. 00:52:32.000 --> 00:52:44.079 But also calming foods, you know, things like chamomile tea, um, and oats and yoghurt and and

cheese, things like that are actually all quite calming and they're quite GABA-rich. 00:52:44.480 --> 00:52:46.800 Um, so those are really helpful. 00:52:46.960 --> 00:52:51.440 Um the second thing is just very slow digestion. 00:52:51.599 --> 00:53:02.719 Often you know that you know they're feeling full quite a lot, they probably have a small appetite, they might be constipated, or just you know that the food's sort of going through their system quite slowly. 00:53:02.960 --> 00:53:09.920 So if they've had a late meal and they're still full, you know, the next morning, it's because everything's just been too sluggish. 00:53:10.159 --> 00:53:18.880 So again, we'd work on their digestive juices and digestive tract to help move things through, help to kind of reawaken the gastric juices. 00:53:19.039 --> 00:53:27.920 Um, that would need a little bit more exploring than probably what we can do today, but it's um, you know, it's still something that can be done and can be helped. 00:53:28.079 --> 00:53:31.679 Um, and the third thing is going back to the zinc story. 00:53:31.920 --> 00:53:44.239 So zinc reduces your sense of smell and taste, it also reduces your gastric juice production, um, it helps to extract nutrients from the food you're eating, etc. 00:53:44.400 --> 00:53:47.039 etc., but it helps with morning appetite. 00:53:47.280 --> 00:53:56.320 So very often a child that is low in zinc will also have a you know a small or no morning appetite. 00:53:56.639 --> 00:54:11.039 And yeah, working with a lad at the moment, you know, and he's just not hungry till 11, and he's negotiating with the psychiatrist whether he can take his ADHD meds at 11, and they're going, Well, you know, but you're meant to be doing your lessons from 8:30. 00:54:12.079 --> 00:54:13.920 So we're gonna we're trying to work that out. 00:54:14.079 --> 00:54:19.760 But often what happens is, as I said, especially the older kids work this out for themselves. 00:54:19.920 --> 00:54:23.679 They go, Oh, okay, um, yeah, this is how I felt. 00:54:23.760 --> 00:54:31.360 And you know, I'm gonna bring it forward because I actually want to maximize my day and I found that it was too stimulating at night, and you know, they have to work it out them slightly themselves. 00:54:31.440 --> 00:54:41.440 But and often, you know, within a week or so of this sort of change of routine, it becomes much more natural to you as well. 00:54:41.840 --> 00:55:00.559 Um, so yeah, I think what it is is thinking, leaning to them and just say, okay, so you're not hungry now, but I am going to pack your bag with a smoothie and a sandwich and some snacks, some good quality snacks, so that when you are hungry at 10 or 10:30, whatever it might be, at least you're having something. 00:55:00.639 --> 00:55:14.400 Because otherwise, they're having no breakfast, very little lunch, because school lunches are quite poor often, um, or rushed or distracted, you know, they're distracted doing other things, or they just don't like it. 00:55:14.639 --> 00:55:21.039 So often they're not eating properly till four o'clock in the afternoon, which is not a great habit to get into in the long term. 00:55:21.280 --> 00:55:23.760 So, yeah, so work on those three aspects. 00:55:23.840 --> 00:55:29.039 But I, you know, zinc again seems to work quite a lot of magic on that morning appetite. 00:55:29.360 --> 00:55:31.440 That's fantastic, and that's a great answer. 00:55:31.599 --> 00:55:36.960 Um, the the last question, because I know we've kept you a little bit longer due to the technical issues, so I appreciate you staying on. 00:55:37.039 --> 00:55:43.679 The last, very last question is um, and I think this is common, I think, with ADHDers, is how do I stop my child eating so much junk food? 00:55:43.760 --> 00:55:46.639 All they want to eat is junk food, ultra-processed foods. 00:55:46.719 --> 00:55:51.440 They'll go in the cupboard and eat all the Oreos, not just like one or two, but like all of them. 00:55:51.599 --> 00:55:54.880 You know, how it is it, you know, just not having it in the house? 00:55:55.039 --> 00:55:58.559 How do how do you navigate this desire for junk food? 00:55:58.880 --> 00:56:01.440 And overeating of it, I suppose she's asking as well. 00:56:01.760 --> 00:56:10.159 Yeah, so you know, binge eating is a big part of many people's ADHD and neurodiversity. 00:56:10.639 --> 00:56:21.360 Um some people think it's a dopamine fix, um, and it's just giving them something that they need to kind of help stimulate them. 00:56:21.760 --> 00:56:23.119 Sensory needs. 00:56:23.199 --> 00:56:26.960 Um, it can also be actually to build up that blood sugar. 00:56:27.039 --> 00:56:30.480 As I said, it's a bit like that trip to McDonald's at two in the morning. 00:56:30.559 --> 00:56:36.000 It's just like the blood sugars are so on the ground and so on the floor, you know, they've just got to somehow build them up. 00:56:36.239 --> 00:56:47.679 So often it's actually that because you're quite impulsive, it's that natural thing that's just gonna help to lift you to an equilibrium that you feel quite a bit more normal again. 00:56:47.920 --> 00:56:56.159 Um, but the other part of it is that ultra-processed foods are very addictive, they've been created to be addictive. 00:56:56.320 --> 00:57:03.679 So they're per they're a perfect combination for ADHD because the dopamine hit the addiction side of things, you know. 00:57:03.760 --> 00:57:17.360 So many ADHDers, you know, do become quite reliant on whether it's nicotine, alcohol, or drugs, or whatever it might be in the long term, or you know, other things, you know, a sport, you know, they're addicted to exercise or whatever it might be. 00:57:17.440 --> 00:57:22.000 You know, it's it's a thing that we're quite obsessive people very often, right? 00:57:22.239 --> 00:57:25.840 Because it we know that that thing serves us really, really well. 00:57:26.079 --> 00:57:30.000 I've got a friend who's with ADHD and she

she goes wild swimming. 00:57:30.239 --> 00:57:33.440 I mean, without a doubt, if she doesn't go wild swimming, she's in bits. 00:57:33.519 --> 00:57:35.519 She and it's the only time that she feels calm. 00:57:35.679 --> 00:57:42.320 So it seems like an addiction, but it's just because it's the one thing that helps her brain more than anything else that she's found so far, right? 00:57:42.480 --> 00:57:48.239 So we are very much drawn to these things because they calm for a moment. 00:57:48.480 --> 00:57:52.079 It might not be for very long, but it's for enough to feel still. 00:57:52.480 --> 00:58:02.239 Um, so this addiction side of things is partly because um a lot of the ultraposed foods contain glutamate-rich ingredients. 00:58:02.400 --> 00:58:08.639 So we've all heard of monosodium glutamate, which is in Chinese food and Pringles and things like that. 00:58:08.880 --> 00:58:14.960 Um, and um, yeah, that has been associated with hyperactivity and asthma. 00:58:15.119 --> 00:58:18.639 It's not that's not been proven, but you know, there's an association. 00:58:19.119 --> 00:58:28.079 Um, and so I think a lot of people have been avoiding MSG, and a lot of Chinese takeaways now say we are MSG free or whatever it might be. 00:58:28.320 --> 00:58:38.480 However, um MSG essentially makes free glutamate, and free glutamate is puts that GABA, you know, that cool, calm, relaxed side of things out of whack. 00:58:38.639 --> 00:58:41.360 So they work a bit like a seesaw, glutamate and GABA. 00:58:41.440 --> 00:58:49.599 So you've got the ultra-processed foods are very rich in free glutamate, and so this is displacing the GABA, so it's kind of making you a bit dysregulated. 00:58:50.000 --> 00:59:01.440 Um, and so um, yeah, so things like I mean, these innocuous ingredients like yeast extract, citric acid, natural flavourings are all very high in free glutamate. 00:59:01.519 --> 00:59:12.159 And in the sensitive child, that can really dysregulate them, but it is often why they love them too, because they like that it's a slight high feeling. 00:59:12.559 --> 00:59:15.360 So it's very, very hard to control it. 00:59:15.519 --> 00:59:22.719 Um, but I think the important thing is to always have plenty of other snacks available. 00:59:22.880 --> 00:59:38.400 Because if you've got one drawer with the bad stuff, I don't like that word, but you know what I mean, you know, that the stuff that we would prefer to have as an occasional thing rather than all the time thing, if that's just overflowing and then the fridge is fairly empty, that's what they're gonna do. 00:59:38.559 --> 00:59:50.639 So, and I so what I used to do was when the kids were younger, because most they've pretty much left home now, but um, you know, I would often leave snacks on the kitchen table. 00:59:50.719 --> 00:59:56.880 You know, I'd leave out some carrots and hummus or some cheese or some fruit or whatever it might be. 00:59:56.960 --> 00:59:58.559 So that that was easy access. 00:59:58.719 --> 01:00:05.519 The other thing is when they Open the fridge is to have it on the shelf immediately in front of their eye so they don't have to look up or down. 01:00:05.599 --> 01:00:10.800 They literally because of the impulsivity, they will jump grab the thing that's straight in front of them. 01:00:10.960 --> 01:00:18.159 So if it's something that you know they like and they will eat and they can see it, they'll more likely have it. 01:00:18.400 --> 01:00:21.920 So it's kind of making sure that there's a lot of good stuff. 01:00:22.000 --> 01:00:28.239 And again, I don't like the good and bad thing, but it you know it puts it in perspective, is there for them. 01:00:28.559 --> 01:00:43.360 Um, and um to also say, well, why don't you have if you're hungry, have this sandwich, you know, have some, you know, have some baked beans or whatever it might be, just have this first, then have your snacks. 01:00:43.519 --> 01:00:47.039 And again, just because they're fuller, they'll have slightly less. 01:00:47.280 --> 01:00:53.840 So it's I think it's that binging on an empty stomach, or the grazing on an empty stomach. 01:00:53.920 --> 01:01:07.199 So that will sort of fill you up in one way because you've obviously had quite a lot of calories, but it's not actually giving them the nutrition because those foods don't contain the zinc, the magnesium, the omega-3, and so forth in there. 01:01:07.679 --> 01:01:13.119 So um your body's sitting there going, I need something else, because it hasn't given me what I need. 01:01:13.360 --> 01:01:21.920 And so that's why they perpetually keep on eating, because it's almost the body's craving, but it's because it's craving things that you're not actually putting in your mouth. 01:01:22.159 --> 01:01:29.920 Um, so yeah, that's where trying to think, okay, we're gonna start the day on a really good breakfast, we're gonna have some good snacks. 01:01:30.079 --> 01:01:38.480 So what we do at home, and we've always done, is we'll do lots of baking at the weekend, make lots of muffins and flatjacks or whatever, and they're all in the freezer. 01:01:38.639 --> 01:01:45.119 So all the kids need to do is to pull them out of the freezer, or I used to pull them out of the freezer and take them to school, you know, and on the school run they defrost. 01:01:45.440 --> 01:01:50.960 Um, so there's always something good without having that pressure of needing the packet there and then. 01:01:51.199 --> 01:01:58.960 I know some kids, you know, are super selective and will only have a certain packet with a certain ingredient, as Jordan described earlier. 01:01:59.119 --> 01:02:02.159 Um, and that's why we have to do a bit more work with them. 01:02:02.239 --> 01:02:09.519 But you know, a lot of kids are relatively flexible as long as it's sweet and gooey and sticky, whatever it might be. 01:02:09.840 --> 01:02:13.280 Those are some fantastic answers and some fantastic strategies. 01:02:13.440 --> 01:02:16.079 Thank you so much, Lucinda, for your time today. 01:02:16.159 --> 01:02:18.239 It has been amazing as usual. 01:02:18.400 --> 01:02:21.840 And I would recommend everyone goes out and buys your Brain Brilliance book. 01:02:21.920 --> 01:02:23.840 I can see it sitting in the background there behind you. 01:02:24.000 --> 01:02:25.840 It's a fantastic resource. 01:02:26.000 --> 01:02:33.199 Um, just practical tips and strategies and advice, and recipes, even more importantly, um, that you can make with your kids, which is lovely. 01:02:33.360 --> 01:02:35.440 So thank you very much for your time today. 01:02:35.519 --> 01:02:36.800 We're much appreciated. 01:02:37.280 --> 01:02:38.239 So lovely to see you. 01:02:38.400 --> 01:02:39.280 Thank you so much. 01:02:39.599 --> 01:02:40.159 Take care. 01:02:40.480 --> 01:02:40.800 Thank you. 01:02:41.039 --> 01:02:41.679 Bye. 01:02:45.280 --> 01:02:48.000 Thank you for listening, Send Parenting Tribe. 01:02:48.159 --> 01:02:57.599 If you enjoyed this masterclass and would love the chance to ask your own personal questions directly to experts, think about joining the ADHD Warrior Moms. 01:02:58.079 --> 01:03:07.519 It's not only the masterclasses, it's the group coaching session, it's the support, it's the community, and it's the resources, and it's also about supporting you. 01:03:07.760 --> 01:03:09.760 You can find out more in the show notes. 01:03:10.000 --> 01:03:13.119 Take care, and I'll see you next week.