ADHD Nutritionist

04/13/2026

Drop a 💜 if you struggle with recognizing hunger

If you’re thinking, “these hunger cues apply to everyone,” you are correct.

BUT ADHDers are more likely struggle more with noticing when we’re hungry (and full).

Sometimes this looks like feeling hungry 24/7.

For others, this might look like not feeling hungry and suddenly feeling RAVENOUS and needing food ASAP.

3 reasons ADHDers have a harder time recognizing hunger:

1. Interoception differences: ADHD can make it harder to notice body cues like hunger until they become uncomfortable or impossible to ignore. You may find you overeat or binge when you wait until you are ravenous to eat.

2. Stimulant medications can mask hunger: ADHD meds have the potential to reduce appetite or make hunger cues more subtle instead of completely erasing them. Learning to tune into your body (on and off meds) can help you eat more regularly and trust your hunger.

3. Hunger signs can look like ADHD symptoms: Trouble focusing? Feeling hangry (emotionally dysregulated)? Trouble concentrating? Many ADHDers don’t realize these could be hunger, not just ADHD!

🔎 So what can you do? Try eating every 3-4 hours to keep your blood sugar stable and avoid getting ravenous (which can lead to bingeing later). Your ADHD 🧠 needs consistent fuel for executive function!

💡 I dive deeper into why hunger cues are hard to hear with ADHD AND exactly what to do about it in my book How to Eat Well for Adults with ADHD!

📖 Comment ORDER and I’ll send you a link to grab your copy!
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04/07/2026

Which one did you need to hear the most 👇

If you’re an adult ADHDer, then you might feel A LOT of shame for doing these things. There is NOTHING wrong with doing any of these things. Get curious & explore what makes it easier and less overwhelming to nourish yourself without judgment.

Here’s a few things that ADHDers can let go of guilt/shame about when it comes to food:

1. Eating to stimm: Food can be a part of your toolkit for stimulation.

2. Eating “kids” foods: Just because society labels them as “kids” foods doesn’t mean you can’t eat them. These might be “safe” foods that you can tolerate on meds or if you have sensory sensitivities.

3. Ordering groceries: for pickup or delivery can save you time and energy. This can save spoons (executive function) for food prep and other tasks. Plus, grocery shopping can be a sensory hell.

4. Eating something “bad” instead of not eating at all: There are no “good” or “bad” foods. Sure, some have a better nutrient profile, but these labels often get internalized. All foods have a purpose even the foods that diet culture has demonized. Eating something is better than not eating anything.

5. Body doubling to cook a meal: Support can look like having someone sit in the kitchen with you while you cook (bonus if they want to join in), Face-timing a loved one, or joining a virtual body doubling session so you actually cook the food in your fridge instead of ordering DoorDash again.

In my small group coaching program, I provide you with a judgment-free space to learn how to work with your 🧠 to eat more regularly so you can stop bingeing!

Want to join my spring small group?

Use the discovery call link in my bio to set up a free discovery call to see if my program is a good fit for you 🎉
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03/31/2026

Drop a 💜 if you’ve ever said, “I forgot to eat… and now I can’t stop.”

If you’re stuck in the ADHD binge/restrict cycle 🔁, you are so not alone.

Every time I post about this, I hear:
👉 “Are you spying on me?”
👉 “Okay, this is literally me.”
👉 “Get out of my kitchen!”

But I’m not spying, I just know this cycle because I used to be stuck in it too.

So why do ADHDers get caught in this cycle?
💊Stimulant meds kill your appetite (you can totally get stuck in this cycle without meds)
🎯Hyperfocus = forgetting to eat
🤯Too overwhelmed to decide what to eat
🪫No time or energy to cook
⚖️Dieting (or just trying to “be good” with food)

The result? You don’t eat enough during the day…
Then by 4pm, your brain is in panic mode. Cue the insatiable hunger monster.

Breaking the cycle starts with one thing: eating ENOUGH and REGULARLY.
Not easy for ADHDers, but it is possible (and I’ll teach you how).

For the last 6 years, I’ve helped ADHDers break free from the cycle through my Intuitive Eating for ADHD Small Group Coaching Program — and it actually works.

Inside my small group coaching program, you’ll learn:
✅ ADHD-friendly ways to eat regularly
✅ How to nourish your brain and body without restrictive rules
✅ How to feel in control around food instead of like it controls you

After years of disordered eating, I can honestly say this kind of freedom is life-changing 💜

Enrollment is open for my spring small group 🎉

Let’s talk about whether this group is the right fit for you.

Book your FREE discovery call using the link in my bio!
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03/27/2026

My heart is so full after last weekend at 🎉

I had so much fun doing my first book signing and second in-person talk 🙌🏼

But I had even more fun reconnecting with friends and making new friends.

There’s something really special about being in a space where it’s safe to unmask and be your authentic self.

Where you’re never “too much” or “too weird” or “too sensitive.”

Where your “quirks” are accepted and even celebrated.

I left last weekend filled with joy, re-energized (even after staying up all night to catch a flight at 6:30am), and inspired.

Hopefully, I remember to take more pics next year 🙃
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03/17/2026

What’s your go-to way to eat more fiber? 👀

A few of my favs: bean salad, apples, berries, and Gutzy fruit squeeze pouches.

Protein gets a lot of attention when it comes to ADHD and nutrition (because it helps make neurotransmitters like dopamine).

But we can’t forget about fiber because most people (especially ADHDers) aren’t getting enough.

Why is fiber so important?
-helps keep you full longer
-supports more stable energy + focus (less blood sugar rollercoaster)
-supports digestion 💩
-can help reduce risk of type 2 diabetes, high cholesterol, and certain cancers

Most adults need around 25–38g of fiber per day—but you don’t need to hit that perfectly to benefit. Even small increases can help.

⚠️ If you’re trying to eat more fiber, go slowly.
Adding too much too fast can lead to bloating and discomfort. Start by adding 1 fiber source at a time and build from there (and don’t forget fluids 💧).

You can find fiber in:
whole grains, beans/lentils, fruits, vegetables, nuts, and seeds

Easy snack ideas with fiber:
-apple = 4.5g
-3 cups popcorn = 3.5g
-dry roasted edamame = 4–8g
-Gutzy pouch = 8–9g
-Mush cup = 4–8g
-1 cup raspberries = 8g
-guacamole cup = 4g
-1 cup baby carrots = 4g

If you want more ADHD-friendly, low-effort ways to actually eat more fiber (without overthinking it), I break it all down in my book How to Eat Well for Adults with ADHD 📖

Link in bio to grab your copy 💜

03/13/2026

Do you find yourself doomscrolling for dopamine? 👇

If so, you’re not alone 💜

Your ADHD brain is constantly looking for quick sources of stimulation (and distraction), and doomscrolling delivers exactly that.

But you might notice it leaves you feeling worse. More anxious, more dysregulated, more overwhelmed.

Honestly? For me, doomscrolling leaves me with that same “why did I just do that again?” feeling I used to get after a binge. That familiar mix of guilt, frustration, and wanting to do it all over again anyway.

If that resonates, here are some other tools for stimulation to try instead:
🎨 Coloring (tapping into your creative side)
🎵 Listening to music that matches your mood
🚶 Movement you actually enjoy (I love solo dance parties)
🌿 Getting outside, even for a few minutes

⚠️ Important reminder
It is completely okay to take a break from social media and the news cycle. Protecting your nervous system right now is not avoidance. It is self care. And your ADHD brain will thank you for it. (And if you want to doomscroll that’s fine too)

What tools for stimulation help you stop the doomscroll?

In my Intuitive Eating for ADHD Small Group, we build a personalized Dopamine Menu so you have a toolkit that actually works for your brain.

✨Book a free discovery call through the link in my bio to learn more. ✨

03/09/2026

I’m a dietitian who helps ADHDers make eating feel easier. And lately? My motivation to cook has been completely gone.

Can I be honest with you for a second?

I’ve been a little MIA lately. Between the dumpster fire that is America and seeing more 1:1 clients than ever, showing up here was one of the first things to go.

And my motivation to cook? Also gone.

If you have ADHD and eating feels harder than it should right now, you’re in the right place.

Because here’s what I want you to remember.

When everything feels chaotic, our brains go into survival mode.

For ADHDers, that often means forgetting to eat, not feeling hungry, or being too overwhelmed to figure out what to make.

But your ADHD brain runs on glucose.

It needs consistent fuel to regulate emotions, maintain focus, and keep you going.

When you’re running on empty, everything feels harder.

The anxiety gets louder.
The executive dysfunction gets worse.
The overwhelm gets bigger.

Fed is best. Always.

Not a perfect meal. Not a balanced plate. Just food.

Whatever is easiest and actually sounds good right now.

Cereal. Crackers and cheese. A handful of whatever is in your pantry.

It all counts.

Nourishing yourself right now is not selfish. It is not indulgent. It is how you keep going.

Drop a 💜 if you needed this reminder today. Save this for the next time eating feels impossible. And tell me, what’s one thing you’ve been eating lately that’s been getting you through?

01/21/2026

Which reminder did you need today 👇

When the world feels heavy and chaotic, eating can feel like one more impossible task, especially for ADHD brains 🧠

Gentle reminder: fed is better than perfect.

Eating something is better than nothing.

Rest, nourishment, and community are resistance.

If food feels harder right now, it’s not a personal failure.

Stress and uncertainty impact appetite, executive function, and nervous system regulation.

You’re not alone in this, and you don’t have to figure it out by yourself.

If you’re looking for support breaking out of the binge/restrict cycle, rebuilding trust with food, and learning what actually works for your ADHD brain during stressful seasons, I’m here.

👉 Link in bio to book a free discovery call. We can talk through what support might look like for you.
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01/06/2026

Do you find yourself eating for stimulation while watching TV? 👇

For ADHD brains, TV alone often isn’t stimulating enough 🧠
So your brain looks for something else to help you stay engaged. Usually with your hands or your mouth.

Food is an easy solution.
It’s accessible, enjoyable, and sensory-rich.

But eating mainly for stimulation plus distracted eating can sometimes lead to overeating or bingeing.

For many of my clients diagnosed later in life (and for me too), food became a way to self-regulate or get dopamine without even realizing it.

And to be very clear
✨ It is 100% OKAY to eat for stimulation ✨
Food can absolutely be part of regulation.

The goal isn’t to take food away.
It’s to add more options so food doesn’t have to be the only one.

One tool I personally love my acupressure mat from that I was gifted about a year ago and I use it regularly while watching TV or meditating. The strong sensory input helps my body feel grounded and engaged without needing to snack the whole time.

Other stimulation ideas you could add:
🧶 Crochet or knit
🫧 Fizzy drinks like carbonated water or kombucha
⚽ Sitting or gently bouncing on an exercise ball
🧩 Puzzles or sorting activities
✍️ Flavored toothpicks for oral stimulation
🪷 Acupressure mat

⚠️ Important reminder
If you’re hungry, please eat. Using stimulation tools to ignore hunger is just another form of restriction and often leads right back to bingeing.

Inside my Intuitive Eating for ADHD small group, we build a personalized Dopamine Menu so food can be one supportive option, not the only source of stimulation.

If binge eating and understimulation feel connected for you, this group may be a good fit.

✨ Book a free discovery call through the link in my bio to see if it’s a good fit ✨
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dopaminemenu

12/05/2025

Drop a 💜 if you’ve felt this way

So many ADHDers tell me they feel “lazy” for not cooking enough, relying on convenience foods, or struggling to make meals the way they think they “should.”

But here’s the truth:
Cooking requires A LOT of executive function. It relies on executive functions like planning, task initiation, working memory, time management, and cognitive flexibility. All of which can be more challenging with ADHD.
None of that makes you lazy.
It makes you human. It makes you neurodivergent. And it means you deserve support, not shame.

Feeding yourself in ways that match your energy, your capacity, and your brain is still nourishment. Low-effort meals count. Convenience foods count. Snacks count. You count.

If this resonates and you want support building sustainable, ADHD-friendly eating habits, breaking the binge-restrict cycle, or learning how to feed yourself without guilt or overwhelm, I would love to help.

💜 Book a free discovery call to see if my 10-week Intuitive Eating for ADHD program or private coaching is a good fit for you. (Link in bio)💜
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11/19/2025