Understanding Nutrition and ADHD with Aleta Storch

WEBVTT
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Welcome to Hacking Your ADHD, part of the ADHD Rewired
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Podcast Network. I'm your host, William Kerb, and I have ADHD.
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On this podcast, I dig into the tools, tactics, and
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best practices to help you work with your ADHD brain.
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Hey team, this week I'm talking with Alita Storch of
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Wise Heart Nutrition, a small nutrition practice made up of
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three neurodivergent affirming dieticians. She's a registered dietician, licensed therapist,
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and a body trust provider. Many of us with ADHD
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face a ton of issues around eating and feeding ourselves.
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From things that can arise due to choosing what to eat,
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when to eat, or just not having enough executive function
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to get ourselves to actually put that food in our mouth.
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In our conversation today, Alita and I talk about some
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of these issues surrounding ADHD and eating, such as our interoception,
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meal planning, and issues surrounding that executive function. We also
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talk about intuitive eating and how we can modify those
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ideas to fit in with our ADHD. If you'd like
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to follow along on the show notes page, you can
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find that at hackingyouradhd.com slash wiseheartnutrition. Before we get started,
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I also wanted to let you know about the ADHD
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Rewired Coaching and Accountability Group's upcoming registration event for their
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Winter 2023 session on Tuesday, December 20th at 8 a.m.
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Pacific and Wednesday, December 21st at 1 p.m.
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Pacific.
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To register, just go to coachingrewired.com and get your name
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on the interest list by clicking the teal button. This
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podcast is part of the Greater ADHD Rewired Network, so
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if you haven't heard of these groups, let me give
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you a little insight about them. The coaching and accountability
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groups are an intensive 10-week long program where you meet
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three times a week for an hour to help coach
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you through the ups and downs of your ADHD life.
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I can't believe that they're already on their 31st season.
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I went through these coaching groups back in their 11th
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season and can confidently say that without having gone through
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this program, I would not have started this podcast. While
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a lot of the coaching is structured around learning how
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to do things like manage your time better, the groups
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also explore the more emotional and cerebral side of things
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that really make a difference. Because we all know that
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just buying a new calendar isn't going to be the
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game changer that we want it to be. So if
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you're interested now or you've been thinking about it for
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a while, go sign up to get some more information
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at the upcoming registration events this Tuesday, December 20th and
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December 21st. To register, just go to coachingrewired.com. That link
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again is coachingrewired.com. Today's podcast is also brought to you
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by Athletic Greens. I started taking AG1 because I was
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With ADHD, it can be hard for me to hit
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all my dietary goals as executive dysfunction sets in and
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variety of foods, AG1 gives me the nutritional insurance so
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of chocolate chips for lunch, I'm still getting something healthy in.
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slash ADHD. Again, that's athleticgreens.com slash ADHD to take ownership
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over your health and pick up the ultimate daily nutritional insurance. Yeah,
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but we just start with, can you tell me a
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little bit about yourself and Wisehearts?
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So I am a registered dietitian, a licensed mental health counselor,
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and a certified body trust provider. And I started out
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working mostly with eating disorders in a higher level of
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care setting and then transitioned into more of an outpatient setting.
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So through my business, Wise Heart Nutrition, I work one-on-one
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with clients. And In the last maybe like four years,
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I've really started to focus on working with folks with
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ADHD because it's something that I saw in a lot
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of my clients.
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I have ADHD.
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I think we kind of magnet to each other. So yeah,
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I just found that my practice was full of ADHDers
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and I was able to support them just kind of
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based on my own lived experience.
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Yeah. And I was just listening to that and thinking
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like the synergy between doing, having therapy work and the
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registered dietitian sounds like it's incredibly valuable because I, in
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my experience, it's like people that need help with dieting
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is not the right word, but you know, managing what
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they're eating, you know, we have all the, like it's
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calories in calories out and all this other stuff. And
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it's like, but there's, this is all about this mental
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stuff that's going on too. And that's, really, I think,
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the bigger issues rather than the physical act of what
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needs to happen.
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Yeah, 100%.
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Yeah, I think when I went into nutrition, I thought
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it was going to be so much more of the,
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you know, here's exactly what to eat, when to eat,
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more of that, like, kind of science-based care for folks.
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And I really found that so much of it is
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therapeutic and more around, like, what are the barriers to eating? Um, how,
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how can I support myself when, when maybe feeling like
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guilty about food or feeling shame about like not being
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able to feed myself. And so the, the therapeutic ones
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has been so helpful, um, especially with, with neurodivergent clients.
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It sounds really like the way to go for me.
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Cause I'm, I've personally struggled with my weight since I've
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had the, you know, mental issues come along. You know,
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when I went to a boarding school was, and I,
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when I was in sixth grade and like, then I
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lost complete control of my meals. And so I'm like
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thinking back, yeah, that had a big effect. And that's
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when I started having my weight issues. And that's always
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what it comes down to is like, oh, how do
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I deal with that issue then? So with this focus
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on ADHD, what are kind of some of the things
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that people with ADHD really have trouble with, with their
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eating and keeping track of that kind of stuff?
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Yeah, that's a great question. Basically, a lot of it
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comes down to like the executive dysfunction. And then there's
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also the emotional dysregulation are kind of the two things
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that are going to contribute to issues with food and eating.
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So things like forgetting to eat or maybe like not
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even noticing that someone is hungry because we struggle with
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interoceptive awareness, right? That kind of sixth sense, being able
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to tune into our bodies. So even if we notice hunger,
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we might not, or sorry, even if we are hungry,
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we might not notice it. Medication can be an appetite suppressant.
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So a lot of folks who have recently started on
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medication will notice like, gosh, I haven't been able to
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eat all day and then I'm super hungry at night.
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And so a lot of folks will struggle with what
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feels like binge eating, but it really is this restrict
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binge cycle that has been created by by medications or
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by like the inability to tune into our bodies.
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So that's one piece of it.
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And then the other piece is more of that like execution.
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So being able to like meal plan, right? Like I
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don't think I've meal planned for an entire week successfully,
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maybe ever, or maybe once, but then never actually carried
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it out. So being able to meal plan in like
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the traditional sense can be really hard.
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Having the energy or the.
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Bandwidth to make meals, make snacks, stop what we're doing
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and like going to get something that can feel really hard.
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um just kind of disorganization in general i would say
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is one of the big ones and then the other
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one i see a lot is around.
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Like decision making and i'm.
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Sure you've talked a lot about it on your podcast
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right like the decision fatigue of like if i have
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to choose what i'm gonna have again and again and
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again and again like my brain just can't handle that
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um and so So oftentimes people just sort of opt
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out or will end up eating the exact same thing
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for dinner every night, cheese and crackers for lunch every
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single day, right? So then they're not getting variety. So yeah,
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those are some of the kind of like overarching issues
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that presents.
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Yeah, I feel so much resonance with so many of
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those things. I'm like, yeah, it's the not realizing that
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I'm hungry until I'm like ravenously hungry and then being like, well,
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I'm going to eat a bag of chocolate chips. That's
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not actually going to make me feel good, but it
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will cure the hunger in the immediate.
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Yeah, yeah.
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And we'll provide right like that energy that your body needs,
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even if it's not like the energy that's going to
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be sustainable or is going to help you.
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That focus yeah yeah.
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And then like i have a kids too in that
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decision making part where i'm like okay i have to
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decide what i would like to eat and what they
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were going to be willing to eat tonight and also
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keep it within the realm of let's not have chicken
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nuggets again.
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Absolutely yeah that's a lot of decision making yeah i think.
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The uh introception piece is really interesting too because yeah
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it's not Because I find it's also not just the
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hunger cue that I have trouble with, but it's the
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fullness cue. And then even if I'm full, it's late
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in the evening and I'm like, oh, I'd like to
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eat something more. And I'm like, but I had too
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much at dinner and I physically feel uncomfortable with fullness.
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My brain still says I want to eat more. And
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I'm curious how you think this strategy that I've been
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working on recently is... just kind of thinking of that
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kind of like intrusive thoughts and going, oh, I don't
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have to believe everything I think. So even though I'm
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having this thought of hunger, I don't have to believe
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that I'm actually hungry.
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Yeah, yeah, absolutely.
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So if it's, you know, more of like a dopamine
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seeking or kind of that like stimming, right, that's driving
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that desire to eat, that might not be some of
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that like true hunger. Some of the other pieces that
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might be important to check in around are like pleasure
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and satisfaction. So really reflecting on like what I ate
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for dinner, was it enjoyable? Did it kind of like
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satiate my appetite? And if not, you might still have
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this hunger, this appetite for something else, even if you're
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physically full. And so that might be a clue to
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think about, like, how can I incorporate more of that
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into my meals so that I'm not feeling that hunger later?
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And then the other piece is if You know, if
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someone doesn't eat all day and then all of a
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sudden has a huge dinner, it kind of takes the
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body a little while to catch up.
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And so they might still feel hungry.
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Again, like that's just really good information to maybe like
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front load the day a little bit more so that
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your body isn't trying to catch up at like eight
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or nine o'clock at night for several hours of not eating.
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Yeah, because I can definitely see myself being like just
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doing light little snacks throughout the day and then like, oh,
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I need a huge dinner. But that's then still not
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quite hitting my marks where I want to be.
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Yeah, exactly. Yeah. And our bodies are so smart. Right.
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So I think like the intrusive thought piece is helpful
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and maybe kind of like ruling out some of those
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more physiological reasons that that might be happening would also
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be helpful.
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Part of this, too, is the where you're following your
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body cues and stuff for how you're eating.
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Yeah. Yeah. So intuitive eating or like body trust. Yeah. Yeah.
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Can you talk a little bit more about intuitive eating?
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Yeah.
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Yeah.
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So intuitive eating is a model that was created by
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two dietitians. And it's really interesting because it's actually like
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when we're born, we are intuitive eaters. And over time,
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as we grow up, that intuition is really taken from
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us through media, through different social situations, right? This expectation
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that like our bodies are not trustworthy, essentially. So we
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lose that ability to listen to our body over time.
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And intuitive eating is a way of coming back to that.
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So it's 10 principles. It includes, you know, listening to
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your hunger, honoring your fullness. And it's so much more
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than that. It's, it's about, um, like challenging the food police,
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rejecting diet culture, rejecting diet culture is like the first principle.
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Um, and it was really, really important.
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Because diet culture is a big part of what robs
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us from, um, from being able to listen to our
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bodies and feed, um, our bodies exactly what they're needing.
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And then there's also the piece of We're thinking more
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about like, well, what does my body actually need in
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addition to, you know, like what sounds good? So a
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lot of times people think intuitive eating and I hear
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this with ADHDers. If I just eat, you know, what
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my body tells me to, I'm only going to eat
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candy forever. And it might feel like that at first
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and your body might want a lot of candy. And
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with gentle nutrition, you know, you can kind of make
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more informed choices around that. okay, maybe I'm going to
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have some yummy beers and I'm going to have a
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handful of nuts with it because I know that's what's
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going to help me concentrate right now. So intuitive eating
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is the diet culture piece, listening to your body, and
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then also the dental nutrition.
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Yeah, I've always, when I've looked at the intuitive eating piece,
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been like, I really like the ideas behind it, but
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it feels very difficult to integrate with ADHD because I'm like,
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I still have these cues to eat and I'm full.
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Yes. Yeah. Yeah.
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You're not alone in that. I think when I was
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first introduced to intuitive eating, I was like, this is great.
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And yeah, like it feels impossible for me. Either I'm
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going to like not eat all day if I'm listening
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to my hunger cues that don't exist.
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Right. Or I'm just going to like eat till I'm
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so full I want to explode. Yeah.
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Yeah.
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And because we don't want to set up a bunch
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of rules around eating, although I feel like I try
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to have like guidelines like eat lunch every day. Don't
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don't skip that one.
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Yep.
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Yeah.
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Yeah. I'm like foundations, right? Yeah.
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That was something I had to work on for a long,
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it took me a long time to realize that I
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was hidden like three, four o'clock and I hadn't eaten
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lunch and it was like, okay, I need to schedule
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this to happen earlier in the day. And I'm like,
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I know I'm not supposed to make food rules, but
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I'm needing to do this. And I'd be like, but
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this is really helpful to have this like structured scaffolding
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to my.
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Day as well.
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Yeah. Yeah. That idea of like flexible structure, right?
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Like for ADHDers, like throwing out all structure isn't going
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to be the most helpful thing. We're going to end
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up kind of like drowning in that. And so being
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able to kind of set up like some guardrails within
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which we can make decisions, right?
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Like I'm going to eat at this time, but it
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doesn't have to be a certain thing.
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Or maybe I'm going to check in at this time
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and I'm going to have a snack and then have
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a snack later. But definitely like creating those moments where
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you actually can feed yourself.
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I would say like that's not really a food rule, right?
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That's an act of self-care or a moment for self-care,
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just like if you were going to the bathroom.
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Yeah, because and it's also the checking in because it's
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not like I'm going to be like, well, I wrote
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down that I was going to have this huge lunch,
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but I'm not very hungry. So got to stuff myself anyways. Yes.
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Yeah. Yeah. And that wouldn't be right. Like honoring your
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body's needs. So yeah.
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I love this idea of really getting in tune with it,
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but what are, how are some of the ways that
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people can actually do that?
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So in terms of like connecting with hunger and fullness,
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building interoceptive awareness is something that we can do, right.
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If we're a little bit intentional about it. And I
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would say that, that starting with hunger and fullness can
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feel really foreign and feel really difficult. And so I
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like to have clients connect with it in different ways.
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And maybe that's like holding onto some ice cubes or
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holding onto something really warm and just sort of noticing, like,
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what does that feel like? How can I describe that
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in my body? Just experiencing like different sensations in the body.
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And then that can actually translate to more of that,
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like hunger and fullness awareness without having to like just
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focus on hunger. Another thing that can be helpful is
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building like your own hunger and fullness scale. And that's
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going to look different for everyone. And so maybe like
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every hour through the day, checking in and noticing like,
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I feel like a little irritated. I'm really struggling with concentration,
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you know, kind of listening, like what are all the
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different symptoms? Because just listening to like your stomach growling,
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that you might not ever feel hungry, right? If that's
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the only hunger cue. So kind of building a bank
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can be really helpful for that. The rejecting diet culture,
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I would say like working with a dietitian, joining communities,
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following anti-diet accounts on social media. I think that one
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can be really hard to do alone. There's some really
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great books. Intuitive Eating is one of them. Anti-diet is
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another one. to that community and learning more about like
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why diet culture is harmful. So I guess like more
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of the practical eating, right? Like the kind of getting
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to know your body and planning ahead. And so maybe
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that's like having snacks like visually available. If you know
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that you're going to be in hyper-focus and you're going
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to be working a lot and you might not remember
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to eat, having something visually available is going to make
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it a little easier to at least even check in
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and notice like, am I hungry?
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And then follow through with eating.
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So that's kind of an example of where intuitive eating
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might look a little different than maybe it's maybe it's
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traditionally talked about.
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We definitely have to plan ahead for some of these
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things because it's like even today, like I normally would
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eat lunch around one o'clock, but I'm like, I'm going
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to have to eat lunch beforehand. So I'm not like
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sitting there in our talk being like, what's what am
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I going to do after this and being distracted and stuff? Or,
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you know, just what I'm out about and doing stuff.
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if I don't do the planning piece, it's easy to
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be like, I'm just going to eat. I'm just going
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00:18:39.259 --> 00:18:41.059
to not eat till I get home. And then it's,
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you know, what have I done with my day?
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Yep. Yeah. Yeah.
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And then you end up like really hungry and, you know,
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eating food that like might not provide the exact nutrition
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that you're needing. I hear a lot of clients say
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at the end of the day, I just read my
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cabinet and I'm eating, you know, like chocolate and potato chip.
375
00:19:00.339 --> 00:19:01.029
And while they're.
376
00:19:03.109 --> 00:19:05.410
It doesn't end up like feeling great at the end
377
00:19:05.450 --> 00:19:06.630
of the day when that's your dinner.
378
00:19:06.650 --> 00:19:08.049
Right. Yeah.
379
00:19:08.069 --> 00:19:10.150
And it's one of the things I really work on
380
00:19:10.190 --> 00:19:12.559
is trying to get good sleep. And I know the
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00:19:12.599 --> 00:19:15.059
quality of what I eat at night and especially how
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00:19:15.180 --> 00:19:17.279
close to when I'm falling asleep is going to have
383
00:19:17.299 --> 00:19:18.440
a big impact on that.
384
00:19:19.319 --> 00:19:21.500
Yeah, absolutely. Absolutely. Yeah.
385
00:19:21.920 --> 00:19:23.779
I think that's so great to point out that intuitive
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00:19:23.799 --> 00:19:25.380
eating is like more than just food.
387
00:19:25.400 --> 00:19:26.680
Right.
388
00:19:26.740 --> 00:19:29.420
So if you know that about yourself, then you can
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00:19:29.460 --> 00:19:32.109
make more decisions that are informed.
390
00:19:32.710 --> 00:19:32.869
Yeah.
391
00:19:33.339 --> 00:19:35.640
Yeah, I think and I do think the piece about
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00:19:35.660 --> 00:19:39.299
you don't have to do things alone is really important.
393
00:19:39.980 --> 00:19:43.750
But it's very difficult with all the shame that people
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00:19:43.789 --> 00:19:48.089
feel around their diet culture, because like diet culture tells
395
00:19:48.170 --> 00:19:51.400
us that being fat is a choice. and you made
396
00:19:51.440 --> 00:19:54.799
the decision to do this to your body and morally
397
00:19:54.859 --> 00:19:55.880
what you have done is wrong.
398
00:19:56.099 --> 00:19:56.299
Yeah.
399
00:19:56.819 --> 00:19:59.069
It's just like you hear that message and you're like,
400
00:19:59.089 --> 00:20:00.869
but is that helpful for people? And people like, yeah,
401
00:20:00.910 --> 00:20:01.789
shame is a great motivator.
402
00:20:01.809 --> 00:20:03.589
I'm like, no, it's not.
403
00:20:03.910 --> 00:20:04.970
Research shows it's not.
404
00:20:05.690 --> 00:20:07.150
Yeah. Yeah. Yeah.
405
00:20:07.170 --> 00:20:10.289
And there's so many parallels with, you know, the diet
406
00:20:10.329 --> 00:20:16.069
culture and then also like ableism and neurotypical approaches.
407
00:20:16.109 --> 00:20:16.289
Right.
408
00:20:16.329 --> 00:20:19.170
That there's so much shame around like, well, why can't
409
00:20:19.230 --> 00:20:21.569
I do this thing that everyone says I should be
410
00:20:21.630 --> 00:20:22.349
able to do?
411
00:20:23.859 --> 00:20:24.700
And so folks who are.
412
00:20:24.650 --> 00:20:27.160
Living in larger bodies get told again and again.
413
00:20:27.220 --> 00:20:27.460
Right.
414
00:20:27.839 --> 00:20:30.720
Well, if you just tried harder, if you just did better,
415
00:20:30.740 --> 00:20:31.900
if you just wanted it enough.
416
00:20:32.920 --> 00:20:33.859
And that's the exact same.
417
00:20:33.740 --> 00:20:35.920
Thing that people are hearing about the way that their
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00:20:35.940 --> 00:20:39.140
brains function as well. So a lot of the work
419
00:20:39.400 --> 00:20:44.079
is challenging diet culture, but also challenging some of that
420
00:20:44.160 --> 00:20:48.059
internalized ableism. And so, yeah, there's kind of this added
421
00:20:48.119 --> 00:20:52.759
layer for folks with ADHD. And ADHDers feel a lot
422
00:20:52.799 --> 00:20:57.220
of shame. I think there's some research that ADHDers report
423
00:20:57.269 --> 00:21:00.069
more shame and also have higher levels of cortisol. in
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00:21:00.130 --> 00:21:03.630
response to that. And so, yeah, we're trying to function.
425
00:21:03.410 --> 00:21:05.650
Out of that all the time. Um, we're not really
426
00:21:05.670 --> 00:21:06.349
giving it anywhere.
427
00:21:07.049 --> 00:21:07.269
Yeah.
428
00:21:07.369 --> 00:21:10.950
It's just the, uh, the connection there and how difficult
429
00:21:10.970 --> 00:21:14.519
it makes everything. Um, and I think it's, it's really
430
00:21:14.539 --> 00:21:17.430
important that people realize that everyone's starting at different points
431
00:21:17.490 --> 00:21:22.000
and stuff. And so just because, you know, someone's doing
432
00:21:22.039 --> 00:21:24.759
something differently, they, they, they're doing what they need to
433
00:21:24.819 --> 00:21:27.720
do and they have their own difficulties and strengths that
434
00:21:27.740 --> 00:21:28.299
they're dealing with.
435
00:21:29.970 --> 00:21:33.170
Absolutely. Yeah. But we take on a lot of personal responsibility.
436
00:21:33.190 --> 00:21:36.829
Because, yeah, I mean, even though it's, you know, we
437
00:21:36.869 --> 00:21:41.160
have the predisposition for these things, it still ends up
438
00:21:41.180 --> 00:21:43.500
being our responsibility to deal with because no one else
439
00:21:43.559 --> 00:21:44.880
is going to make us do it.
440
00:21:45.599 --> 00:21:45.819
Right.
441
00:21:46.279 --> 00:21:47.359
Which is hard.
442
00:21:48.519 --> 00:21:49.680
Absolutely. Yeah.
443
00:21:49.839 --> 00:21:54.069
Yeah. And there's not a lot of spaces for these conversations.
444
00:21:54.109 --> 00:21:55.269
I think, yeah.
445
00:21:56.390 --> 00:22:00.220
Spaces are growing there's a lot more um opportunity to
446
00:22:00.380 --> 00:22:04.279
be in community um both like in the anti-diet community
447
00:22:04.339 --> 00:22:08.380
and then also like adhd adults um right there's like
448
00:22:08.460 --> 00:22:11.180
facebook groups and their support groups and people are just
449
00:22:11.200 --> 00:22:14.119
talking about it more yeah so i hope that people
450
00:22:14.160 --> 00:22:14.940
are finding.
451
00:22:14.640 --> 00:22:17.920
Those yeah i mean i was excited when you emailed
452
00:22:17.940 --> 00:22:21.349
me because i was like oh this is definitely someone
453
00:22:21.369 --> 00:22:23.329
i want to talk to because i'm not an expert
454
00:22:23.349 --> 00:22:26.259
in these issues like you know i'm in still dealing
455
00:22:26.279 --> 00:22:28.440
with all my own stuff and it's very hard to
456
00:22:28.839 --> 00:22:31.140
tease out what's good advice and what isn't.
457
00:22:30.920 --> 00:22:35.740
Yeah yeah there's a lot of advice out there so
458
00:22:35.809 --> 00:22:36.150
much i.
459
00:22:38.170 --> 00:22:41.509
Gotta go online like here's this person's video and here's
460
00:22:41.970 --> 00:22:44.950
the video debunking that person's video and here's the person's
461
00:22:45.349 --> 00:22:46.839
video debunking that video i.
462
00:22:47.539 --> 00:22:51.619
Don't know yes yeah where do you even start yeah
463
00:22:51.900 --> 00:22:55.589
yeah Which I think is part of that body trust, right?
464
00:22:55.990 --> 00:22:57.809
There's so much information, but what if we just came
465
00:22:57.849 --> 00:23:02.269
back to ourselves and really checked in? What is your
466
00:23:02.309 --> 00:23:05.759
body telling you? And if you're the expert of your
467
00:23:05.779 --> 00:23:08.839
own body, do you really need these external sources of
468
00:23:08.900 --> 00:23:11.759
information to tell you what's right for you?
469
00:23:12.480 --> 00:23:12.759
Yeah.
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00:23:13.039 --> 00:23:15.400
One of the things that I think is really hard
471
00:23:15.440 --> 00:23:18.880
for people to keep in mind is that there's no
472
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number on the scale that they hit and they'll be
473
00:23:21.750 --> 00:23:26.500
happy with. You know, I do this with like following
474
00:23:26.539 --> 00:23:28.799
my metrics for my podcast. It doesn't matter how many
475
00:23:28.839 --> 00:23:30.900
downloads I get. I'm not going to get one like
476
00:23:31.339 --> 00:23:32.269
I've done it.
477
00:23:32.279 --> 00:23:33.480
Yeah.
478
00:23:33.740 --> 00:23:37.410
And so with weight and eating, it's like the lifestyle
479
00:23:37.450 --> 00:23:41.210
management to doing something where you're happy with your life. And,
480
00:23:42.470 --> 00:23:46.019
you know, it's hard to, as you were saying, the
481
00:23:46.039 --> 00:23:48.619
diet culture is just so ingrained. It's hard to separate that.
482
00:23:49.329 --> 00:23:50.750
Yeah, yeah, absolutely.
483
00:23:50.789 --> 00:23:54.210
And that's so true that like chasing weight loss, right? There's,
484
00:23:54.930 --> 00:23:57.210
there's this hope that it's going to make everything better.
485
00:23:57.230 --> 00:24:00.559
And I think ADHDers kind of get a dopamine hit
486
00:24:00.759 --> 00:24:02.680
from that, but then it wears off and it's like, well,
487
00:24:02.720 --> 00:24:06.319
I want more. You know, I'm still not happy. But
488
00:24:06.339 --> 00:24:10.660
when people are focusing on something that's a little more tangible, like,
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00:24:10.920 --> 00:24:13.519
am I going out and socializing with friends? Am I
490
00:24:13.819 --> 00:24:19.670
sleeping better? That can actually create a better life for somebody.
491
00:24:19.710 --> 00:24:22.150
And so if it's more sustainable, then I'm just going
492
00:24:22.190 --> 00:24:24.589
to hit this number, which really isn't helpful.
493
00:24:25.009 --> 00:24:27.690
Yeah, and it's very easy for us to, if I
494
00:24:27.730 --> 00:24:30.210
remember the data correctly, that we have a much higher
495
00:24:30.250 --> 00:24:31.730
rate of eating disorders.
496
00:24:33.390 --> 00:24:35.470
Yeah, I think it's something.
497
00:24:35.210 --> 00:24:38.940
Like ADHDers are four times as likely to have an
498
00:24:38.960 --> 00:24:44.009
eating disorder than someone without ADHD. And I think a
499
00:24:44.109 --> 00:24:49.410
lot of that is due to the executive dysfunction, emotional dysregulation.
500
00:24:49.430 --> 00:24:52.650
And I think also a lot of it is this
501
00:24:52.710 --> 00:24:56.890
way of making up for these inadequacies that we feel
502
00:24:56.910 --> 00:24:59.619
throughout our entire lives, that we're not good enough, that
503
00:24:59.640 --> 00:25:03.660
we're not trying hard enough. And so food and diet
504
00:25:03.759 --> 00:25:04.579
and body.
505
00:25:05.339 --> 00:25:07.279
can feel like something we can work towards.
506
00:25:08.279 --> 00:25:11.339
And so, yeah, I think there's sort of those two
507
00:25:11.380 --> 00:25:13.779
underlying things that are contributing to that.
508
00:25:14.599 --> 00:25:18.700
Yeah, because it's all about trying to reclaim that control
509
00:25:18.759 --> 00:25:19.339
in your own life.
510
00:25:20.000 --> 00:25:24.210
Yep, yep, absolutely. I get it, right? I feel so
511
00:25:24.230 --> 00:25:26.410
much chaos and so out of control all the time.
512
00:25:26.849 --> 00:25:29.609
And so it makes sense to try and grasp onto
513
00:25:29.650 --> 00:25:31.869
something that we feel like.
514
00:25:31.809 --> 00:25:32.750
We might be able to control.
515
00:25:33.779 --> 00:25:36.680
I mean, mostly it's it often comes down to like,
516
00:25:36.759 --> 00:25:39.900
how do how do I actually feed myself? You know, like,
517
00:25:39.940 --> 00:25:46.809
how do I get past this? Idea that. I need
518
00:25:46.829 --> 00:25:49.890
to need to feed myself multiple times a day and
519
00:25:49.910 --> 00:25:51.470
I it's hard.
520
00:25:52.130 --> 00:25:53.930
Yes. Yeah. Yeah.
521
00:25:55.650 --> 00:25:59.380
My favorite kind of advice or recommendation to ADHDers is
522
00:25:59.420 --> 00:26:02.950
to keep it simple. We have this idea that like
523
00:26:03.049 --> 00:26:05.190
one chest to look a certain way, right? It has
524
00:26:05.210 --> 00:26:07.210
to be like a sandwich with all of these things
525
00:26:07.309 --> 00:26:09.509
on it and a side of chips and a pickle
526
00:26:09.710 --> 00:26:13.720
and it's all plated. And if that doesn't feel doable,
527
00:26:14.319 --> 00:26:15.960
keep it simple. Like what if it was just like
528
00:26:16.000 --> 00:26:18.859
three small snacks that you could kind of just like
529
00:26:18.880 --> 00:26:22.059
grab out of a bag and eat? That's going to
530
00:26:22.079 --> 00:26:24.529
be better than just like choosing not to eat at all.
531
00:26:25.170 --> 00:26:29.809
So I would say kind of like redefining what food
532
00:26:29.890 --> 00:26:33.329
and meals need to even look like and then doing
533
00:26:33.369 --> 00:26:38.769
a lot of outsourcing. So getting pre-chopped vegetables, again, like
534
00:26:38.809 --> 00:26:42.250
just making things as easy as humanly possible. And a
535
00:26:42.289 --> 00:26:48.710
big part of that is challenging this belief that processed
536
00:26:48.880 --> 00:26:54.180
or prepared foods are somehow bad or somehow lesser. But
537
00:26:54.220 --> 00:26:56.619
if we're not eating at all, that's.
538
00:26:56.259 --> 00:26:59.119
Not healthy or healthful.
539
00:26:59.480 --> 00:27:02.119
And so if we're relying on these foods and that's
540
00:27:02.180 --> 00:27:04.400
actually allowing us to eat, I would say that that
541
00:27:04.460 --> 00:27:06.839
is in support of health. And so that's where that
542
00:27:06.880 --> 00:27:09.920
kind of rejecting diet culture, challenging the food police piece
543
00:27:09.960 --> 00:27:10.460
comes in.
544
00:27:11.059 --> 00:27:13.559
And so I imagine with the rejecting diet culture, there
545
00:27:13.599 --> 00:27:17.769
also is like not a ideal diet for ADHD.
546
00:27:18.869 --> 00:27:21.609
Correct. Correct. The one that works for you.
547
00:27:23.980 --> 00:27:26.480
You know, looking, reading online, okay, like, what are these,
548
00:27:26.539 --> 00:27:29.789
you know, things that are being reported on for ADHD
549
00:27:29.890 --> 00:27:33.250
for diet? And it's like, always like, the science just
550
00:27:33.309 --> 00:27:36.869
isn't there yet. Like, I think there is some stuff
551
00:27:36.890 --> 00:27:40.230
to say that protein is a good place to go
552
00:27:40.289 --> 00:27:45.740
for a lot of our meals. There's very little on supplements.
553
00:27:45.819 --> 00:27:48.799
I think fish oil is the only one that had
554
00:27:48.859 --> 00:27:51.720
any reasonable back, and maybe magnesium.
555
00:27:52.940 --> 00:27:54.220
I think it's the other. Yeah.
556
00:27:54.740 --> 00:27:59.380
Although there's like 14 types of magnesium. So yeah.
557
00:27:59.589 --> 00:27:59.829
Yeah.
558
00:27:59.849 --> 00:28:04.170
Which is where like, right. There's that information overload. And
559
00:28:04.470 --> 00:28:07.210
I think people get so focused on, well, I need
560
00:28:07.230 --> 00:28:10.170
more protein. So that must make like carbohydrates and fat
561
00:28:10.430 --> 00:28:14.650
bad or less important. When really it's about, no, you
562
00:28:14.670 --> 00:28:18.900
just like make sure you have protein throughout the day. Um, and,
563
00:28:19.339 --> 00:28:21.839
and protein can be really hard. Um, it tends to
564
00:28:21.920 --> 00:28:25.819
take a lot more preparation, right? Oftentimes it, it is meat,
565
00:28:26.000 --> 00:28:28.740
which needs to be prepared. Um, so I think oftentimes
566
00:28:28.799 --> 00:28:31.049
it does get, um, kind of left out.
567
00:28:31.750 --> 00:28:31.890
Yeah.
568
00:28:31.930 --> 00:28:33.589
And I think people also get bogged down in those
569
00:28:33.670 --> 00:28:37.190
really small details. It's like, oh, I need, I need
570
00:28:37.230 --> 00:28:39.849
to take more magnesium and that's the most important thing
571
00:28:39.910 --> 00:28:40.190
I do.
572
00:28:40.210 --> 00:28:40.430
Yeah.
573
00:28:41.960 --> 00:28:44.519
How can bring back things to be like, okay, let's
574
00:28:44.539 --> 00:28:47.609
focus on the bigger issues, you know, like what's going
575
00:28:47.650 --> 00:28:51.430
to keep you fed throughout the day and make it
576
00:28:51.450 --> 00:28:54.230
so you're not going through like a binge cycle or something.
577
00:28:54.769 --> 00:28:56.210
Yeah, yeah, exactly.
578
00:28:56.410 --> 00:28:58.539
All the magnesium in the world isn't going to help if,
579
00:28:58.779 --> 00:29:00.799
you know, if you're not eating all day and then
580
00:29:01.380 --> 00:29:03.700
eating all of your meals in two hours at night.
581
00:29:05.210 --> 00:29:07.720
Yeah, I think there's a lot that people can get
582
00:29:07.779 --> 00:29:11.750
out of this by just focusing on the intuitive eating
583
00:29:11.789 --> 00:29:14.319
piece and being like, okay, how can I do better on.
584
00:29:16.460 --> 00:29:20.099
I don't like that wording, though. Do better. Like, no,
585
00:29:20.900 --> 00:29:21.660
do what you can.
586
00:29:22.099 --> 00:29:22.819
Yeah. Yeah.
587
00:29:22.960 --> 00:29:26.779
How can I better support myself and nourishing my body
588
00:29:26.859 --> 00:29:31.240
throughout the day and really figuring out, like, what does
589
00:29:31.269 --> 00:29:33.970
that need to look like for you instead of like,
590
00:29:34.009 --> 00:29:36.190
this is what it should look like or it's supposed
591
00:29:36.230 --> 00:29:36.910
to look like.
592
00:29:37.970 --> 00:29:39.589
This is right or wrong. Yeah.
593
00:29:41.000 --> 00:29:43.619
Oh and another uh interesting piece that popped in my
594
00:29:43.660 --> 00:29:47.720
head was the uh health at every size um which
595
00:29:48.359 --> 00:29:50.819
i think is a great move but i i honestly
596
00:29:50.880 --> 00:29:53.349
still have trouble wrapping myself around some of the the
597
00:29:53.380 --> 00:29:56.829
ideas but i also know it's more about focusing on
598
00:29:57.329 --> 00:30:00.710
what you eat rather than just being It's the anti-diet
599
00:30:00.769 --> 00:30:03.630
culture thing of being like, hey, don't focus on this
600
00:30:03.670 --> 00:30:04.670
particular side of things.
601
00:30:05.670 --> 00:30:06.410
Yeah, yeah.
602
00:30:06.549 --> 00:30:10.630
So yeah, health at every size is really built around
603
00:30:10.710 --> 00:30:15.579
the idea that weight is not an indication of health.
604
00:30:15.799 --> 00:30:19.740
And that weight does not necessarily mean that someone is
605
00:30:19.819 --> 00:30:23.920
unhealthy and that people can be healthy at every size.
606
00:30:25.150 --> 00:30:27.710
And so, yeah, there is no like right or wrong
607
00:30:28.349 --> 00:30:30.880
weight or good or bad or something we should be
608
00:30:30.950 --> 00:30:33.759
aiming for. And so in the work that I do
609
00:30:33.779 --> 00:30:36.400
with clients, it's more around like, how can we set
610
00:30:36.440 --> 00:30:38.799
this on the back burner if maybe they're not fully
611
00:30:38.839 --> 00:30:41.740
ready to let go of that yet? And focus on
612
00:30:41.960 --> 00:30:45.200
like feeding yourself, making sure you're hydrated, getting more sleep,
613
00:30:45.359 --> 00:30:45.579
all of.
614
00:30:45.579 --> 00:30:48.440
These other things. and then see how you feel.
615
00:30:48.549 --> 00:30:50.809
And oftentimes people are like, Oh my gosh, like I
616
00:30:50.930 --> 00:30:54.009
actually feel so much better. Even my body size hasn't changed.
617
00:30:54.410 --> 00:30:57.309
And that can just be like mind blowing for folks. Um,
618
00:30:57.849 --> 00:31:02.690
too often the recommendations that people are given for anything is, Oh,
619
00:31:02.849 --> 00:31:03.650
we'll just lose weight.
620
00:31:04.670 --> 00:31:07.450
Right. And that's not helpful. Yeah.
621
00:31:07.470 --> 00:31:11.710
Cause there's, I mean, her health is so complex. Like
622
00:31:11.829 --> 00:31:15.640
I was just, uh, when I was cruising the, the
623
00:31:15.700 --> 00:31:17.640
Instagram account you guys have, I was looking at the,
624
00:31:18.200 --> 00:31:20.980
how calories in and calories out. And I'm just, this,
625
00:31:21.140 --> 00:31:24.109
that's something I've always been like, I don't believe our
626
00:31:24.150 --> 00:31:28.250
bodies are that simple. Like, yes, if you break it
627
00:31:28.289 --> 00:31:31.390
down to the very end, it's like, okay, we're going
628
00:31:31.410 --> 00:31:32.930
to ignore everything in the middle here.
629
00:31:32.950 --> 00:31:38.079
Yeah. If we all lived in a bubble, maybe. Yeah.
630
00:31:39.210 --> 00:31:42.380
But it's like, you know, things with your microbiome and,
631
00:31:42.720 --> 00:31:46.359
you know, what medications you're taking. And because I've always
632
00:31:46.400 --> 00:31:50.049
been like, how can a medication cause weight gain if
633
00:31:50.329 --> 00:31:52.069
it's down to these things?
634
00:31:53.210 --> 00:31:54.349
Exactly. Yeah.
635
00:31:54.509 --> 00:31:57.750
Yeah. And your body is going to process food differently
636
00:31:57.869 --> 00:32:01.819
based on different factors. And one of those is stress.
637
00:32:03.019 --> 00:32:06.839
That stress can really impact how we're metabolizing food, how
638
00:32:06.859 --> 00:32:11.210
we're processing, how we're storing that energy. And so that
639
00:32:11.250 --> 00:32:13.029
can shift someone's weight.
640
00:32:12.930 --> 00:32:14.670
One way or another. Yeah.
641
00:32:15.049 --> 00:32:18.250
Yes, there's lots of different reasons.
642
00:32:19.869 --> 00:32:22.079
Yeah, and I think it's important for people to remember that.
643
00:32:22.099 --> 00:32:24.720
It's like, yeah, it's never going to be quite as
644
00:32:24.759 --> 00:32:27.599
simple as you want it to be. And it's okay
645
00:32:27.640 --> 00:32:29.119
to be who you are.
646
00:32:29.140 --> 00:32:29.220
Yeah.
647
00:32:31.339 --> 00:32:35.480
Yeah, really celebrating with body diversity, which again, like I
648
00:32:35.519 --> 00:32:41.359
think is becoming like more welcome in the community, right?
649
00:32:41.420 --> 00:32:42.440
Like we're talking more.
650
00:32:42.279 --> 00:32:46.720
About size diversity and there's the body positivity movement. And
651
00:32:47.309 --> 00:32:49.869
so hopefully that will gain some more traction in the
652
00:32:49.910 --> 00:32:50.450
coming years.
653
00:32:51.589 --> 00:32:53.809
All right. Do you have anything you'd like to leave
654
00:32:53.970 --> 00:32:55.269
the listeners with?
655
00:32:56.029 --> 00:32:58.650
I always like to recommend some self-compassion, right? This work
656
00:32:58.670 --> 00:32:59.210
is hard.
657
00:32:59.789 --> 00:33:03.890
Intuitive eating is hard. Working with an ADHD brain is really,
658
00:33:03.930 --> 00:33:07.650
really hard. And so there's no way to do this
659
00:33:07.710 --> 00:33:11.329
work perfectly. And so just really go into it with
660
00:33:11.369 --> 00:33:14.950
a lot of self-compassion, a lot of curiosity. And your
661
00:33:15.009 --> 00:33:17.789
body is providing a lot of information for you. And
662
00:33:17.829 --> 00:33:20.230
so if you can tune into that, that's going to
663
00:33:20.250 --> 00:33:22.650
be the best guide for what you're needing.
664
00:33:23.750 --> 00:33:24.289
Awesome. Yeah.
665
00:33:24.549 --> 00:33:27.809
And where can people find more information about you and
666
00:33:28.069 --> 00:33:29.029
Wise Heart Nutrition?
667
00:33:29.490 --> 00:33:30.630
Yeah, Wise Heart Nutrition.
668
00:33:30.670 --> 00:33:33.880
So it's myself and two other dieticians, and we're all
669
00:33:34.059 --> 00:33:41.140
like neurodivergent focused. So online, wiseheartnutrition.com. And then on Instagram,
670
00:33:41.299 --> 00:33:45.720
there's wiseheart underscore nutrition. And then my personal account is
671
00:33:45.900 --> 00:33:49.690
the underscore ADHD underscore RD. And that's more of that
672
00:33:49.730 --> 00:33:51.589
like ADHD focused content.
673
00:33:52.369 --> 00:33:52.630
Awesome.
674
00:33:53.130 --> 00:33:54.920
Yeah, I think people should definitely check it out. I
675
00:33:54.940 --> 00:33:57.480
was reading through the Instagram page earlier and there was
676
00:33:57.519 --> 00:34:01.259
just packed with good information and stuff to help you out.
677
00:34:01.440 --> 00:34:04.099
Give yourself that compassion because that's always what I try
678
00:34:04.119 --> 00:34:06.380
to preach on this podcast with your ADHD is that
679
00:34:06.420 --> 00:34:08.769
you have to forgive yourself because you're never going to
680
00:34:08.809 --> 00:34:11.530
be to live up to this imagined self you have.
681
00:34:11.630 --> 00:34:16.630
That's just imaginary. Like, no, you got real life to
682
00:34:16.650 --> 00:34:16.989
deal with.
683
00:34:17.570 --> 00:34:17.789
Yep.
684
00:34:17.889 --> 00:34:19.050
Yeah.
685
00:34:19.260 --> 00:34:19.489
All right.
686
00:34:19.510 --> 00:34:20.920
Well, thank you so much for coming on the show.
687
00:34:20.960 --> 00:34:21.800
I really appreciate it.
688
00:34:22.260 --> 00:34:23.909
Yeah. Thank you. I appreciate you having me on.
689
00:34:30.670 --> 00:34:32.610
Thanks for sticking with me all the way to the end.
690
00:34:32.929 --> 00:34:34.809
And thanks again to Alita for coming on the show.
691
00:34:35.250 --> 00:34:36.690
I feel like I learned a ton and I hope
692
00:34:36.730 --> 00:34:38.929
you did too. If you want to learn more about
693
00:34:38.989 --> 00:34:43.429
Alita and Wiseheart Nutrition, you can find that at wiseheartnutrition.com
694
00:34:43.880 --> 00:34:47.639
or check out their Instagram page at wiseheart underscore nutrition.
695
00:34:49.219 --> 00:34:51.570
That's it. Thanks for listening. I'd love to hear what
696
00:34:51.590 --> 00:34:53.690
you thought of this episode. You can leave me a
697
00:34:53.730 --> 00:34:58.630
message over at hackingyouradhd.com slash contact. You can also reach
698
00:34:58.650 --> 00:35:02.110
me on Twitter at hackingyouradhd. And I've also just launched
699
00:35:02.170 --> 00:35:04.289
a TikTok channel that you can find by searching for
700
00:35:04.530 --> 00:35:07.550
Hacking Your ADHD. If you'd like links or to read
701
00:35:07.590 --> 00:35:09.760
this episode's transcript, you can find those on the show
702
00:35:09.780 --> 00:35:14.679
notes page at hackingyouradhd.com. If you'd like to support the podcast,
703
00:35:14.880 --> 00:35:16.880
the best way is to share episodes with someone you
704
00:35:16.900 --> 00:35:19.070
think would get something out of it. Just click the
705
00:35:19.110 --> 00:35:21.559
share button on your podcast player and send your bestie
706
00:35:21.579 --> 00:35:23.719
the link with something like, Hey, I loved this episode
707
00:35:23.739 --> 00:35:25.860
of Hacking Your ADHD. I'd bet you'd get a lot
708
00:35:25.900 --> 00:35:28.079
out of it too. Or you can support the show
709
00:35:28.119 --> 00:35:32.860
through my Patreon at HackingYourADHD.com slash Patreon. Sign up for
710
00:35:32.880 --> 00:35:36.360
the $ 2, $ 5, $ 10, $ 25, or even $ 50 a month
711
00:35:36.380 --> 00:35:39.079
level and get some great perks like monthly bonus content
712
00:35:39.239 --> 00:35:44.949
or early access to upcoming episodes. That's HackingYourADHD.com slash Patreon.
713
00:35:45.929 --> 00:35:47.710
And be sure to check out all the other podcasts
714
00:35:47.809 --> 00:35:51.719
on the ADHD Rewired podcast network. For interviews with fellow
715
00:35:51.760 --> 00:35:56.300
ADHDers and ADHD experts, check out Eric Tiver's show, ADHD Rewired.
716
00:35:57.019 --> 00:35:58.800
For those of you with kids, be sure to check
717
00:35:58.820 --> 00:36:01.760
out Brendan Mahan's show, ADHD Essentials. And even if you
718
00:36:01.800 --> 00:36:03.719
don't have kids, his show is still a great resource
719
00:36:03.760 --> 00:36:07.130
for ADHD management. If you're interested in exploring issues of
720
00:36:07.300 --> 00:36:09.610
race and diversity in ADHD, be sure to check out
721
00:36:09.769 --> 00:36:13.420
ADHD Diversified with MJ. I also do a live Q
722
00:36:13.420 --> 00:36:15.820
& A with all the hosts of the ADHD Rewired
723
00:36:15.860 --> 00:36:18.440
podcast network on the second Tuesday of the month at
724
00:36:18.440 --> 00:36:19.000
1030 a.m.
725
00:36:19.039 --> 00:36:19.420
Pacific.
726
00:36:20.059 --> 00:36:23.679
If you'd like to sign up, just go to ADHDrewired.com
727
00:36:23.960 --> 00:36:30.449
slash events. And now for your moment of dad. I
728
00:36:30.469 --> 00:36:33.349
was thinking about making a belt entirely of watches, but
729
00:36:33.369 --> 00:36:35.369
then I realized it would just be a waste of time.